tag:blogger.com,1999:blog-29856035106140854422024-03-21T04:54:08.644-04:00Salud y Vida | Consejos, entrenamientos, recetas, dietas, moda.. para tiAnonymoushttp://www.blogger.com/profile/15687330572686429133noreply@blogger.comBlogger106125tag:blogger.com,1999:blog-2985603510614085442.post-67550428064697717912013-03-30T08:46:00.000-04:002013-03-30T08:46:27.098-04:00La sal y la salud<div style="text-align: center;">
<span style="color: #3d85c6; font-family: Georgia, Times New Roman, serif; font-size: x-large;"><b>Menos sal, más salud</b></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"> La <b>sal</b> es uno de los condimentos más usados en el mundo tanto para la alimentación como par la conservación de alimentos y desempeña importantes funciones en nuestro organismo. Sin embargo, como ya debemos saber, el abuso de cualquier cosa entraña un peligro y en el caso de un uso abusivo de la sal puede acarrear los siguientes:</span><br />
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<ul>
<li><span style="font-family: Georgia, 'Times New Roman', serif;"><b>Dificulta la función de los riñones</b></span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;"><b>Hipertensión</b></span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;"><b>Retención de líquidos</b></span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;"><b>Disminuye la cantidad de calcio</b></span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;"><b>Favorece la aparición de osteoporosis</b></span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;"><b>Contribuye al desarrollo de cataratas</b></span></li>
</ul>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJw-th75Vad-JqKl8vBtZ6uYq3e19JLeGpxFHSQNfNYi7b0n_MWmyBABviuXTp_LudpOcwjPWk6ec8Kzzx24MvAf-1lzl7dbcOLa2__y7IHqH3PJ45Uv4J8bnjUrpUqn9GftX3-TAO/s1600/sal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJw-th75Vad-JqKl8vBtZ6uYq3e19JLeGpxFHSQNfNYi7b0n_MWmyBABviuXTp_LudpOcwjPWk6ec8Kzzx24MvAf-1lzl7dbcOLa2__y7IHqH3PJ45Uv4J8bnjUrpUqn9GftX3-TAO/s320/sal.jpg" width="320" /></a></div>
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<span style="color: #3d85c6; font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Consejos para reducir su consumo</b></span><br />
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<ul>
<li><span style="font-family: Georgia, 'Times New Roman', serif;"><b>Sustituye la sal por especias</b></span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;"><b>Usa sal marina en vez de la sal común pero con moderación igualmente</b></span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;"><b>Evita a ser posible comidas precocinadas</b></span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;"><b>No poner el salero en la mesa</b></span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;"><b>Revisa las etiquetas de los alimentos que compras</b></span></li>
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<span style="font-family: Georgia, Times New Roman, serif;"> Como consejo te daría que todo es bueno pero en su justa y necesaria medida, el abuso de cualquier alimento te acarreará problemas a la larga, por ello, controla y tu salud se verá menos afectada.</span>Anonymoushttp://www.blogger.com/profile/15687330572686429133noreply@blogger.com2tag:blogger.com,1999:blog-2985603510614085442.post-50311821006869259942013-03-29T09:46:00.002-04:002013-03-29T09:46:39.424-04:00Barritas de proteínas caseras<br />
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<span style="color: blue; font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Barritas de proteínas caseras</b></span></div>
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<span style="color: red; font-family: Georgia, Times New Roman, serif;"><b><u>Ingredientes</u></b></span></div>
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<ol>
<li><span style="font-family: Georgia, 'Times New Roman', serif;">Proteína en polvo</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;">Canela en polvo</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;">Colacao (1 o 2 cucharadas)</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;">Claras de huevo </span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;">1 yema</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;">Leche</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;">Levadura</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;">Avena</span></li>
<li><span style="font-family: Georgia, 'Times New Roman', serif;">Nueces</span></li>
</ol>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH-v8CnbLjOrbCw3kzmMizpGzlx3eIhrZ2W2E2MU_htQGKMuOcWXMAb2Gnl1950rZmYlbCURQtqx5brzK2xNk3CzuH1F4eGzuJGXQQl0gkeHviuVSVg3ZOYCixx2qmCPpJUJuh3FV6/s1600/471_0.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="183" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH-v8CnbLjOrbCw3kzmMizpGzlx3eIhrZ2W2E2MU_htQGKMuOcWXMAb2Gnl1950rZmYlbCURQtqx5brzK2xNk3CzuH1F4eGzuJGXQQl0gkeHviuVSVg3ZOYCixx2qmCPpJUJuh3FV6/s320/471_0.jpg" width="320" /></a></div>
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<span style="color: red; font-family: Georgia, Times New Roman, serif;"><u><b>Realización</b></u></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"> Lo primero es mezclar las claras la yema y leche en una fuente que pueda entrar en el microondas, luego echamos las proteínas, colacao y mezclamos.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"> A continuación trituramos la avena y las nueces y lo vertemos en la fuente junto con un poco de levadura para que coja volumen y espolvoreamos con canela. Metemos en el microondas hasta que veamos que este bien cuajado y lo metemos por último en el frigorífico a enfriar.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><b>Datos</b></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">La cantidad de claras de huevo que suelo usar son unas 10 claras, depende ya de la cantidad de barritas que quieras hacer. La leche la echo en relación con la cantidad de claras con las que cocino. Las proteínas puedes echar más o menos, suelo echar unos 80 gramos.</span></div>
Anonymoushttp://www.blogger.com/profile/15687330572686429133noreply@blogger.com2tag:blogger.com,1999:blog-2985603510614085442.post-31549493478122512042013-03-28T11:06:00.002-04:002013-03-28T11:06:35.870-04:005 especias para adelgazar<br />
<span style="font-family: Georgia, Times New Roman, serif;"> Todos los días buscamos maneras de <b>adelgazar </b>mediante la comida y tomando suplementos que queman grasa. Sin embargo, no hay que irse muy lejos ni gastarse mucho dinero en estos suplementos.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"> Tenemos a nuestro alcance una serie de <b>especias</b> que aparte de darle un grandísimo sabor a nuestros platos, nos ayudarán a <b>perder peso</b>. Parece algo contradictorio eso de comida=quemar grasa pero así es.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"> Todas las <b>especias</b> tienen distintas funcionalidades pero os voy a dejar 5 de las más usadas y para mi gusto todas ellas son increíbles para echarlas a un plato y disfrutar dando un toque exquisito a nuestros platos.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH0wOyDqfG8maa6xJcxGWP4n1ZcXChjdkBKCYzKjjsxs0IaFQffolFjdPKPCDnAhHXSV2PpusEyVn1cXq8wNskUi2Y7Wp05F8x_YI1xrYxr_oE3-4hm_j9h1xvZgA8gfin04pFb_ev/s1600/images.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH0wOyDqfG8maa6xJcxGWP4n1ZcXChjdkBKCYzKjjsxs0IaFQffolFjdPKPCDnAhHXSV2PpusEyVn1cXq8wNskUi2Y7Wp05F8x_YI1xrYxr_oE3-4hm_j9h1xvZgA8gfin04pFb_ev/s1600/images.jpg" /></a></div>
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<ol>
<li><b style="font-family: Georgia, 'Times New Roman', serif;">Pimienta. </b><span style="font-family: Georgia, 'Times New Roman', serif;">Se trata de una de las especias más comunes. Entre sus características se encuentra que aumenta hasta en un 8% nuestro metabolismo.</span></li>
<li><b style="font-family: Georgia, 'Times New Roman', serif;">Canela.</b><span style="font-family: Georgia, 'Times New Roman', serif;"> Sirve para combatir la grasa, remover toxinas y ayuda a perder apetito.</span></li>
<li><b style="font-family: Georgia, 'Times New Roman', serif;">Cayena.</b><span style="font-family: Georgia, 'Times New Roman', serif;"> Es una especia muy utilizada que posee propiedades digestivas ya que ayuda a expulsar hases y evitar el hinchazón abdominal</span></li>
<li><b style="font-family: Georgia, 'Times New Roman', serif;">Ajo.</b><span style="font-family: Georgia, 'Times New Roman', serif;"> Las propiedades del ajo se centran en su capacidad para aumentar el metabolismo, ayudando a eliminar grasa del organismo. También nos ayuda estimulando el sistema inmunológico o reduciendo el colesterol.</span></li>
<li><b style="font-family: Georgia, 'Times New Roman', serif;">Jenjibre.</b><span style="font-family: Georgia, 'Times New Roman', serif;"> Además de aumentar nuestro metabolismo, reduce las sensaciones de nausea y aumenta el PH estomacal.</span></li>
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<b><span style="font-family: Georgia, Times New Roman, serif;">Para mi las especias que más me gustan y más uso son la pimienta, canela y por supuesto el ajo. Te van a dar un sabor especial y distinto a tus platos, los hará más vistosos y encima te ayudarán a perder peso, qué más se puede pedir. Simplemente, ¡ disfrutad !</span></b>Anonymoushttp://www.blogger.com/profile/15687330572686429133noreply@blogger.com2tag:blogger.com,1999:blog-2985603510614085442.post-71604005546365782652013-03-27T18:59:00.001-04:002013-03-27T19:03:29.111-04:00La natación como ejercicio aeróbico<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgl1Ez5q56TCEuKhZT8ERjm9jhhLR1FAI3k-uUA6iQEJGNxSLBzavwp8B6h7AsuvpzSc-BOKdpyYcyoscPm-hZ-5UiEKeRXTDShrp_B8sA4ToSriAtVJxaJ_n5vzzl4pN9xekgCgUx7/s1600/el_mar.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgl1Ez5q56TCEuKhZT8ERjm9jhhLR1FAI3k-uUA6iQEJGNxSLBzavwp8B6h7AsuvpzSc-BOKdpyYcyoscPm-hZ-5UiEKeRXTDShrp_B8sA4ToSriAtVJxaJ_n5vzzl4pN9xekgCgUx7/s320/el_mar.jpg" width="320" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"> Llega el <b>verano </b>y el buen tiempo, momento para practicar muchos deportes que por culpa del invierno no hemos practicado debido al mal tiempo entre los principales problemas. Uno de estos deportes es la <b>natación</b>. Dirás que la natación se puede realizar en invierno en una piscina sin ningún tipo de problema y en ello estoy totalmente de acuerdo contigo, pero que mejor manera que practicarla en el mar, sin duda alguna no tiene ni pizca de comparación.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"> La <b>natación</b> es uno de los mejores ejercicios <b>aeróbicos</b> que puedes realizar, trabajarás piernas, brazos, espalda, pecho, en fin, un excelente ejercicio el cual practicar este verano para estar a tope y refrescarnos al mismo tiempo.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"> Existen basicamente tres ejercicios que tienen muchas variantes y que iremos explicando en próximos post.</span><br />
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<li><b style="font-family: Arial, Helvetica, sans-serif;">El Crol</b></li>
<li><b style="font-family: Arial, Helvetica, sans-serif;">La Mariposa</b></li>
<li><b style="font-family: Arial, Helvetica, sans-serif;">La Espalda</b></li>
</ul>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>El Crol.</b> Es uno estilo que se considera libre y que busca la mayor propulsión posible, siendo este el que más se utiliza por su eficacia, velocidad y comodidad. Su ejecución se realiza con un movimiento alternado de los brazos, respirar de forma lateral y un movimiento también alternado de las piernas.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeKyl6a5IAvmiTSTCz5pngAhghOV61QQ2rorjw31j-_iUikJk-HMy7PZT_YwnDRZHhoAX0MKOBXW14m5tInzzwMCW-nuRAZPaDQ20M81ZzPwuxR2Um7fzMSw5nvU1N2-4zlBTaGo-Z/s1600/images.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="238" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeKyl6a5IAvmiTSTCz5pngAhghOV61QQ2rorjw31j-_iUikJk-HMy7PZT_YwnDRZHhoAX0MKOBXW14m5tInzzwMCW-nuRAZPaDQ20M81ZzPwuxR2Um7fzMSw5nvU1N2-4zlBTaGo-Z/s320/images.jpg" width="320" /></a></div>
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<b style="font-family: Arial, Helvetica, sans-serif;">La Mariposa.</b><span style="font-family: Arial, Helvetica, sans-serif;"> Es un estilo más vistoso en el cual hay un movimiento simétrico de brazos y piernas. Se suele respirar hacia delante. Hay que tener especial cuidado ya que si no tienes una musculatura abdominal desarrollada, podrías tener problemas de espalda.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJkl8b8kvOd1FCA4YJMF1CSG_5_LlGaXiy2bpyI_gGmqtKzAV8oev5G-U4OLMsmzvzDvaPXtcUzFKETyd__ZJG7mh2YYIi8fntDBxXMRFiX-8PzQCI9x8GI-ov-tgER8rO50AUNlPf/s1600/natacion+mariposa.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="256" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJkl8b8kvOd1FCA4YJMF1CSG_5_LlGaXiy2bpyI_gGmqtKzAV8oev5G-U4OLMsmzvzDvaPXtcUzFKETyd__ZJG7mh2YYIi8fntDBxXMRFiX-8PzQCI9x8GI-ov-tgER8rO50AUNlPf/s320/natacion+mariposa.jpg" width="320" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><br /></b></span><b style="font-family: Arial, Helvetica, sans-serif;">La Espalda.</b><span style="font-family: Arial, Helvetica, sans-serif;"> Se caracteriza por realizar los movimientos de espalda, llevando un movimiento alterno de los brazos y piernas.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnSyNswHVCOMdfaoRbyOxy-9yqz2fzws7bQPsg09JOvlyk1TP6jo02kMYFO9swvzYM8cogyUpOc4JGiyTYfV85am0i0pHrClyqqp1PMpCyVrw12-Twr8Uo8D9qS8syB5kiLl3c4BEX/s1600/estilo+espalda.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="203" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnSyNswHVCOMdfaoRbyOxy-9yqz2fzws7bQPsg09JOvlyk1TP6jo02kMYFO9swvzYM8cogyUpOc4JGiyTYfV85am0i0pHrClyqqp1PMpCyVrw12-Twr8Uo8D9qS8syB5kiLl3c4BEX/s320/estilo+espalda.jpg" width="320" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><b><span style="font-family: Arial, Helvetica, sans-serif;">Aprovechad este verano y nadad en el mar, no hay nada más refrescante,</span></b><br />
<b><span style="font-family: Arial, Helvetica, sans-serif;"> ¡al agua pato!</span></b>Anonymoushttp://www.blogger.com/profile/15687330572686429133noreply@blogger.com0tag:blogger.com,1999:blog-2985603510614085442.post-40187817119537571152013-03-25T18:43:00.002-04:002013-03-25T18:47:34.375-04:00Cómo repartir las calorías<br />
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Las <b>calorías</b> son esenciales en nuestra vida, sin embargo, mucha gente lucha cada día contra ella para evitar obesidad, mantener la figura y demás. Lo importante es dependiendo de la cantidad de ejercicio que hagas al día, tu peso, estatura y demás, saber cuanta cantidad de calorías necesitas al día.<br />
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Una vez que sabemos las <b>calorías diarias</b> que necesitamos, vamos a distribuirlas en 5 comidas: <b>desayuno, tentempié, almuerzo, merienda y cena.</b><br />
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Repartiremos el porcentaje de calorías de la siguiente manera:<br />
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<ul>
<li><b>Desayuno --> 20%</b></li>
<li><b>Almuerzo --> 10%</b></li>
<li><b>Comida --> 40%</b></li>
<li><b>Merienda --> 10%</b></li>
<li><b>Cena --> 20%</b></li>
</ul>
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<b>Desayuno</b></div>
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El desayuno es la comida más importante del día por dos simples razones: llevamos muchas horas sin ingerir ningún tipo de alimento en nuestro cuerpo y necesitamos bastante energía para afrontar el día con plenas garantías.</div>
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Hay personas que recomiendan ingerir incluso las mismas calorías que en la comida quedando equilibrado a un 30% en ambos. Sin embargo debido a la falta de tiempo del que disponemos se nos hace un poco difícil esto.</div>
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Es muy importante ingerir un desayuno equilibrado debido a que también nos ayudará a ingerir calorías de más en las próximas comidas.</div>
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<b>Tentempié</b><br />
<b><br /></b> El tentempié debe ser un aporte energético que no tenga muchas calorías, puede ser una pieza de fruta por ejemplo. Esta comida nos ayudará a no llegar con una hambre tremenda a la comida e ingerir calorías de más.<br />
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<b>Almuerzo</b><br />
<b><br /></b> Este es el momento de ingerir la mayor cantidad de calorías del día. Debe de ser un plato equilibrado en proteínas, carbohidratos y grasas, no se debe abusar y lo recomendable es un poco de cada cosa que comamos y no que tengamos que cogerlas de una fuente, esto nos ayudará a evitar echarnos de más.<br />
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<b>Merienda</b><br />
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Como en el tentempié, este debe ser de un aporte calórico bajo pero energético.<br />
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<b>Cena</b><br />
<b><br /></b> La cena debe ser ligera, pero no quiere decir cenar cualquier cosa, sino una cena equilibrada. Es muy aconsejable no pegarse atracones ni comer comidas pesadas, vuestro estómago os lo agradecerá a la mañana siguiente.<br />
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<b>Os dejo una frase que resume todo esto de una forma bastante expresiva:</b><br />
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<b>''Desayuna como un rey, almuerza como un príncipe y cena como un pobre''</b>Anonymoushttp://www.blogger.com/profile/15687330572686429133noreply@blogger.com2tag:blogger.com,1999:blog-2985603510614085442.post-82557513803571352792013-03-24T08:44:00.000-04:002013-03-24T08:44:03.971-04:00Entrenamiento Pre-Verano<br />
<span style="font-family: Arial, Helvetica, sans-serif;">Acaba de entrar la primavera y a la vuelta de la esquina tenemos el verano. Llega el momento para muchos de empezar con su ritual de todos los años de intentar perder esos kilos que han ido ganando desde que terminó el verano o que simplemente quieren ponerse ''fuertes'' en un par de meses. Aquellos que queréis conseguir lo que en uno o varios años han conseguido otros en sólo 2-3 meses lo tenéis bastante crudo, sin embargo, podéis lucir un cuerpo más que decente en la playa. Eso si, no pienses que vas a tener un cuerpo 10 en 2-3 meses porque sería un error muy grave. Si no tienes tiempo para ir a un gimnasio, no te gustan o tu economía no te lo permite, aquí te dejaré algunos ejercicios y consejos para poder ligar como el que más este verano o simplemente que tu chica te vea con otros ojos.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"> Por delante tenemos Abril, Mayo y Junio para cumplir con nuestros objetivos. Lo que primero os voy a decir es que os olvidéis completamente de alimentos tipo bollería y comida rápida, podéis daros un caprichito una vez en semana ya que esto ayudará a que tu cuerpo no se acostumbre a la dieta y tenga lo que se llama un día trampa.</span><br />
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<b><u><span style="font-family: Arial, Helvetica, sans-serif;">Vamos a por los ejercicios.</span></u></b><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"> Sería conveniente hacer 3 días por semana <b>aeróbicos,</b> ya sea correr, saltar a la comba, bicicleta, lo que más os guste. Esto te ayudará a quemar la grasa sobrante y definir tus músculos, dándote un resultado muy estético.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><u>Piernas</u></b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"> Un ejercicio que no debe faltar para entrenar piernas y quemar calorías es la <b>sentadilla.</b> Este ejercicio consiste en agacharte flexionando las piernas y con tu cuerpo recto, muy importante la postura para evitar posibles lesiones. A esto le puedes unir las <b>zancadas </b>que consiste con el tronco recto ir dando zancadas una con la pierna derecha y otra con la izquierda. Si tienes pesas, utilízalas para darle más dificultad.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7B61fcyTBC70rCBextxLc6k0omfy22NB0x89iDwuSnXODr1zHon8fKJx727RKtUKV-qlN_eaKQAU6FbOQYrYA5YZIxsjKqLpEv9kT10iNQPjJrKIh15ygC6RkrK0_qFe8bkPi1qtV/s1600/sentadillalibresinpeso.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="182" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7B61fcyTBC70rCBextxLc6k0omfy22NB0x89iDwuSnXODr1zHon8fKJx727RKtUKV-qlN_eaKQAU6FbOQYrYA5YZIxsjKqLpEv9kT10iNQPjJrKIh15ygC6RkrK0_qFe8bkPi1qtV/s200/sentadillalibresinpeso.jpg" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-PIY3Qq-1NjqOAvmTP5TSQlW7GUpC4PyF5CrLYQ8Rj1wgJp9RqNwdanRDoVs8ts9VKUy6yT9MLLZ0wPdGWUikk0CM5xKYKnjd5G2X43whWnfYdBB15km-ENIntfgLtngHoNLfVKfO/s1600/zancada.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-PIY3Qq-1NjqOAvmTP5TSQlW7GUpC4PyF5CrLYQ8Rj1wgJp9RqNwdanRDoVs8ts9VKUy6yT9MLLZ0wPdGWUikk0CM5xKYKnjd5G2X43whWnfYdBB15km-ENIntfgLtngHoNLfVKfO/s1600/zancada.jpg" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-PIY3Qq-1NjqOAvmTP5TSQlW7GUpC4PyF5CrLYQ8Rj1wgJp9RqNwdanRDoVs8ts9VKUy6yT9MLLZ0wPdGWUikk0CM5xKYKnjd5G2X43whWnfYdBB15km-ENIntfgLtngHoNLfVKfO/s1600/zancada.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><br /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><u>Ahora daremos paso a ejercitar los abdominales</u></b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Sólo necesitarás una esterilla o algo en lo que apoyar la espalda en el suelo para no hacerte daño.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> Empezaremos con el ejercicio más común que es el <b>crunch</b>. Nos tumbamos en el suelo, juntamos los pies y siempre en todo momento no movemos las piernas, colocamos las manos detrás del cuello y subir-bajar. Trabajaremos las parte media alta de los abdominales. Mucho cuidado en todos los ejercicios de abdominales con el <b>cuello</b>. En la imagen podéis ve la posición.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> Seguimos con elevación de piernas. Nos tumbamos en la esterilla pero esta vez ponemos rectas ambas piernas y las levantamos a la vez. Trabajaremos especialmente la parte baja.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> Ahora damos paso a un ejercicio para trabajar los abdominales laterales y la famosa V. Simplemente hazte con un palo, colócalo detrás de tu cuello y haz rotaciones.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsMqduaSxxXDgValTdv10b8Bzuat-SE3bqT31DvxSug4emdHOjOnZooTb2a-fWzOu4oyKHRFIKW3yudUASsP5vNC58bEgcegl7GwIluDwlB0TQ5nxbz_CWxrgvFkGFI_hyphenhyphenmOdvOgk0/s1600/715202318ef1a93f99ovh0.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsMqduaSxxXDgValTdv10b8Bzuat-SE3bqT31DvxSug4emdHOjOnZooTb2a-fWzOu4oyKHRFIKW3yudUASsP5vNC58bEgcegl7GwIluDwlB0TQ5nxbz_CWxrgvFkGFI_hyphenhyphenmOdvOgk0/s320/715202318ef1a93f99ovh0.jpg" width="238" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><u>Pecho</u></b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> Esta es sin duda la otra parte que más os gusta presumir en el verano. Para ello usaremos las flexiones como el ejercicio para fortalecer y dar musculatura al pecho.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> Usaremos como flexión principal la <b>estándar</b>. Consiste en poner todo tu cuerpo recto apoyando tus manos sobre el suelo con la altura de tus hombros y bajar hasta que tu pecho casi toque el suelo, subes y así continuamente.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> Para fortalecer la parte superior de tu pecho realizaremos las<b> flexiones con apoyo de pie elevado</b>. Para ello necesitarás un banco o una caja que tenga un poco de altura, coloca tus pies ahí y realiza como una flexión estándar.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><u>Espalda</u></b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> Para la espalda nos centraremos básicamente en los ejercicios de dominadas. Cuélgate de una barra y ¡dalo todo!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><u>Tríceps y Bíceps</u></b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> Para tríceps nos bastará con dos bancos o dos sillas en su defecto en el que en un banco en su filo pondremos nuestras manos (de espalda al banco) y en el otro apoyaremos nuestros pies. Bajamos y subimos nuestro cuerpo flexionando los brazos.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> Con ayuda de una barra realizaremos el ejercicio de bíceps llamado<b> pull 21</b>. Este ejercicio consiste en agarrar la barra e ir subiendo y bajándola a una altura baja realizando 7 repeticiones, luego otras 7 seguidamente y sin descanso hasta una altura media y por último otras 7 y sin descanso realizando el recorrido completo.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><u>Hombro</u></b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> Con un par de mancuernas o un par de garrafas de agua, realizaremos el ejercicio de hombros <b>laterales. </b>En este ejercicio subiremos lateralmente las mancuernas hasta que haga una horizontal con nuestros hombros y bajamos.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Bueno estos son algunos de los ejercicios que podéis hacer si no disponéis del tiempo, dinero o ganas de asistir un gimnasio y mediante los cuáles podréis llegar al verano y pasear vuestro cuerpo sin ningún tipo de miedo. Mucha suerte y ¡ánimo!.</b></span></div>
Anonymoushttp://www.blogger.com/profile/15687330572686429133noreply@blogger.com0tag:blogger.com,1999:blog-2985603510614085442.post-49383920999147662012013-03-23T15:15:00.000-04:002013-03-23T15:15:11.999-04:00Alimentos quemagrasas<div style="background-color: white; border: 0px; color: #555555; font-size: 14px; line-height: 19px; margin-bottom: 15px; padding: 0px; vertical-align: baseline;">
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>El motivo por el cual los alimentos queman grasas consiste en que nuestro cuerpo puede quemar calorías durante la digestión. Algunos alimentos tienen menos calorías de las que el organismo necesita para su digestión y por tanto comenzaríamos a perder peso.</b></span></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif;"><u>Alimentos quemagrasas</u></span></b></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Quinoa</span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Es un gran aliado para quemar grasas. Estos granos, son capaces de aportar hasta 5 gramos de fibra en una taza. Es antioxidante y rico en nutrientes como zinc, selenio y vitamina E. </span></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Avena</span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Provoca sensación de saciedad. Está indicada para disminuir los índices de colesterol malo.</span></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Canela</span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">No sólo reducen tu apetito y suma sabor a las infusiones, infusiones u otros platos, sino que además estudios han demostrado que 1/4 de té de canela mezclado con la comida, es suficiente para acelerar 20 veces más el proceso metabólico del azúcar y además, baja los niveles de la misma en sangre.</span></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Pimientos, pimienta y guindillas</span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Aceleran el ritmo cardíaco y el metabolismo induciendo a la liberación de grasas.</span></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Té verde</span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Reduce la capacidad de absorber grasas de los alimentos y estimula la quema de grasa almacenada en el cuerpo.</span></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Peras y manzanas</span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Además de ser ricas en agua, la sustancia más beneficiosa es la pectina, componente ideal para desintoxicar el organismo y evitar el colesterol malo. La manzana es diurética y aporta fibra y aminoácidos.</span></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Frutas y verduras</span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Son alimentos quemagrasas por excelencia</span></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Huevos</span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Consumir dos huevos por día ayuda a adelgazar si se incluyen en el desayuno. Aportan la saciedad que evitará que piques durante el resto de la mañana. Por otro lado, las proteínas y energía que nos da si los incluyes en la primera comida del día, te permite llevar mejor tu plan para adelgazar.</span></div>
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Anonymoushttp://www.blogger.com/profile/15687330572686429133noreply@blogger.com0tag:blogger.com,1999:blog-2985603510614085442.post-35584571287491998882013-03-22T11:21:00.001-04:002013-03-22T11:22:10.521-04:00Ejercicios para hombro<b>Los hombros están formados por 3 músculos fundamentalmente, estos son el deltoides anterior, medio y posterior. El deltoides entra en juego cuando hacemos ejercicios de espalda, pecho o brazos. Si quieres una mayor sensación de amplitud de la espalda, trabaja duro los hombros ya que dará esa sensación. Aquí os dejo una serie de ejercicios.</b><br />
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<b>Pájaro</b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGwOt8PjtVZqWD16XP_c-ekvPSMyMpX2rbI0Wb90d7ccOn72Z_3xgWHm4DKPXjnbBBTpYt3MLtCQTu9OdSVO2zLKsThZXeq-crXPJdMbKgqy2NQ7axbMY6L7VCFLW4uaCHG9rNYTgp/s1600/71520709_4a6526d2ae_o.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="311" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGwOt8PjtVZqWD16XP_c-ekvPSMyMpX2rbI0Wb90d7ccOn72Z_3xgWHm4DKPXjnbBBTpYt3MLtCQTu9OdSVO2zLKsThZXeq-crXPJdMbKgqy2NQ7axbMY6L7VCFLW4uaCHG9rNYTgp/s320/71520709_4a6526d2ae_o.jpg" width="320" /></a></div>
Este ejercicio lo puedes realizar de pie o sentado. En este caso lo trataremos de pie, para ello separa un poco las piernas y flexiona un pelin las rodillas. Inclina tu tronco hacia delante quedando de forma recta y eleva los brazos hasta que forme una horizontal y vuelve a bajar. Si quieres que trabaje intensamente, realízalo lentamente.<br />
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<b>Elevación de mancuernas</b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcCSw6UGsh9xAuA00c5grzmCfSZ6zAOEX7iRcdhcaRclRLb4eqg0zsqov02UxcBas5lib9Z-LPH6twpEmHaoSY50j_YreHZ7nBvM1sm6VNm5kztApFHxL0oFUJcoB6COc7yxPHXQIU/s1600/hombros24-1920018633M.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcCSw6UGsh9xAuA00c5grzmCfSZ6zAOEX7iRcdhcaRclRLb4eqg0zsqov02UxcBas5lib9Z-LPH6twpEmHaoSY50j_YreHZ7nBvM1sm6VNm5kztApFHxL0oFUJcoB6COc7yxPHXQIU/s320/hombros24-1920018633M.jpg" width="288" /></a>Sentado sobre un banco, silla, lo que tengas, pon tu espalda totalmente recta (es muy importante), pon los brazos formando horizontal con tus hombros y eleva los brazos hasta arriba tocando las mancuernas. Les vuelvo a decir que es muy importante mantener la espalda recta todo el tiempo para evitar lesiones, si les cuesta, apoyen la espalda a un respaldo.<br />
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<b>Trasnuca con barra</b><br />
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Siéntate en un banco y coge una barra, su ejecución es muy simple, colócala en tu nuca y eleva hasta extender brazos y baja. Como dije antes, cuidado con la espalda.<br />
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<b>Barra al pecho</b><br />
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Ejecución totalmente igual que la trasnuca pero en este caso llevándola hacia el pecho la barra. Cuando la lleves, saca un poco de pecho. En este ejercicio también trabajaras la parte superior de tu pecho.Anonymoushttp://www.blogger.com/profile/15687330572686429133noreply@blogger.com0tag:blogger.com,1999:blog-2985603510614085442.post-51100101631539540362013-03-22T08:18:00.004-04:002013-03-22T08:18:48.067-04:00Alimentos para el crecimiento muscular y rendimiento<br />
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<b>Como sabemos o deberíamos de saber, la dieta supone entorno a un 70% y el ejercicio un 30%. En este post vamos a centrarnos en diversos alimentos que te ayudarán a crear músculo y rendimiento.</b><br />
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<b><u>Café</u></b><br />
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Hay diversos estudios que indican que la cafeína nos ayuda a tener más rendimiento durante el ejercicio y nos ayuda a aliviar el dolor muscular del mismo haciendo que rindamos más y así podamos generar más músculo. Podríamos decir que es una barrita energética líquida. Tómate un café a ser posible sólo media hora antes del entrenamiento.<br />
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<b><u>Pechuga de Pollo</u></b><br />
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Es uno de los alimentos más apreciados por aquellos que quieren general masa muscular magra. Una porción contiene sólo unas 150 calorías y ofrece unos 27 gramos de proteína por unos 3 de grasa.<br />
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<b><u>Pasta y arroz</u></b><br />
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Junto a la pechuga de pollo, son los alimentos más consumidos por deportistas. Son alimentos muy fáciles y rápidos de preparar y nos aportan los hidratos de carbono necesarios para dotar a nuestro organismo de la energía necesaria y para la posterior recuperación.<br />
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<b><u>Yogur natural</u></b><br />
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Los agentes probióticos del yogur aumentan las bacterias benignas del estómago lo que ayuda a digerir las proteínas. También juega un papel importante en la absorción de otros nutrientes musculares importantes.<br />
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<b><u>Aceite de oliva</u></b><br />
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Las grasas monoinsaturadas del aceite de oliva ayudan a detener la degeneración del tejido muscular y protegen las articulaciones, algo esencial tras entrenar.<br />
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<br />Anonymoushttp://www.blogger.com/profile/15687330572686429133noreply@blogger.com0tag:blogger.com,1999:blog-2985603510614085442.post-57607769910286962222013-03-20T16:13:00.000-04:002013-03-20T16:22:38.571-04:00Ejercicios para pecho II<br />
<span style="font-family: Arial, Helvetica, sans-serif;">Aquí os traigo el segundo post sobre ejercicios para<b> pecho</b>. El pecho es una de las partes más estéticas por no decir la que más ya que tu puedes tener una espalda, brazos, hombros increíbles pero lo que les hará resaltar aún más es el pecho. Además como motivación, junto con los abdominales, son las partes que más les gusta a las mujeres. En este post no daré ningún tipo de rutina, simplemente mostraros los tipos de ejercicios que existen para el pecho y como se llevan a cabo.</span><br />
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Fondo para pectorales</span></b><br />
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Ejecución:</span></b><br />
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<li><span style="font-family: Arial, Helvetica, sans-serif;">Mantén el cuerpo elevado y sosteniendo su peso con las manos agarradas a las barras.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Descienda por medio de flexiones de los brazos.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Eleva tu cuerpo hasta que cada brazo quede extendido completamente.</span></li>
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<b style="font-size: 16px;"><span style="font-family: Arial, Helvetica, sans-serif;">Cruce de poleas</span></b><br />
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<li><span style="font-family: Arial, Helvetica, sans-serif; white-space: normal;">Mantén los pies un poco separados, tu cuerpo un poco inclinado, tus pies colócalos uno mas avanzado que el otro y flexiona ligeramente los codos. A continuación, cruza las dos poleas hasta la altura de tu pecho. </span></li>
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<pre class="Estilo87"><span style="font-family: Arial, Helvetica, sans-serif;">Exactamente igual que el ejercicio de mancuernas en banco inclinado pero esta vez en vez de mancuernas, utilizaremos las poleas.</span></pre>
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<li><span style="font-family: Arial, Helvetica, sans-serif;">Ponemos el banco inclinado y nos tumbamos, a continuación cogemos las poleas y las subimos como si fuesen mancuernas, hasta que toquen nuestras manos y quedando los brazos extendidos con una pequeña flexión de los codos.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">La misma variante se puede hacer con el banco plano.</span></li>
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Anonymoushttp://www.blogger.com/profile/15687330572686429133noreply@blogger.com0tag:blogger.com,1999:blog-2985603510614085442.post-73714716217098503992013-03-19T16:19:00.000-04:002013-03-19T16:19:10.734-04:00Los mejores Street Style<br />
Buenas a todos, voy a inaugurar una sección de <b>''Street Style''</b> en la cual podremos ir viendo y dándonos pistas sobre lo que se va a ir llevando esta primavera-verano. Iré posteando unos looks de unos chicos que la verdad juegan y lo hacen bastante bien con prendas de distintas marcas. Ya me dirán que les parece y si se merecen un <b>aprobado</b> o un <b>suspenso.</b><br />
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<a href="http://lookbook.nu/look/4698637-Light" target="_top">Pierluigi M.</a>
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<a href="http://lookbook.nu/look/4685359-We-lie-beneath-the-stars-at-night" target="_top">Vini U.</a>
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<a _top="" href="http://lookbook.nu/look/4699603-Basic-in-5-1-s">Adam G.</a><br />
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<a href="http://lookbook.nu/look/4691733-MIA-Matangi-mix-for-Kenzo" target="_top">Pawel L.</a>
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<a href="http://lookbook.nu/look/widget/4674067-THE-MOONLIGHT" target="_top">Mohcine A.</a><br />
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<b>¿Qué les han parecido?</b>Anonymoushttp://www.blogger.com/profile/15687330572686429133noreply@blogger.com0tag:blogger.com,1999:blog-2985603510614085442.post-3636512575866036662013-03-19T06:59:00.002-04:002013-03-19T07:02:02.935-04:00Ventajas del Crossfit<br />
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El CrossFit está siendo el deporte de moda entre miles de personas, pasando de hacer los típicos entrenamientos de toda la vida de press de banca, mancuernas.. y de ahí no paso a hacer ejercicios totalmente activos en los cuales aparte de ganar masa muscular, trabajas intensamente el cardio.<br />
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Y ahora pensarán y porqué voy a cambiar o intentar cambiar mis típicos entrenamientos por esto del CrossFit. Aquí le propongo 4 ventajas que conlleva esta modalidad.<br />
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<ol>
<li><b>No hay rutinas</b></li>
<li><b>Necesita poco tiempo</b></li>
<li><b>Puede ser gratis</b></li>
<li><b>Es un deporte social</b></li>
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<b> No hay rutinas.</b> Si algo tiene esta modalidad es que puedes combinar infinidad de ejercicios sin aburrirte ni estancarte en una rutina. Algo que echa para atrás a muchas personas cuando empiezan en el gimnasio es simplemente eso, se aburren. Si este es tu problema, el CrossFit es tu modalidad. En él no hay un día igual y cada semana es distinta a la anterior.</div>
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<b> Necesitas poco tiempo. </b>Estos entrenamientos suelen estar entre los 25-45 minutos máximo, esto es debido a la alta intensidad que se le ponen. Puedes pensar ¿25 minutos solamente? esto debe de ser un timo. Pues para nada, haz 25 minutos de CrossFit y creerás que llevas 2 días trabajando en el gimnasio intensamente, es increíble.</div>
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<b> </b><b>Puede ser gratis. </b>No hace falta estar apuntado en un gimnasio para practicarlo, estos ejercicios se suelen hacer mediante dominadas, flexiones, saltos, ejercicios con cuerdas, ruedas, balones medicinales, sacos... todo lo que alcance a tu imaginación. Es por ellos que puedes juntar un grupo de colegas, que cada uno se traiga un material y montar vuestro propio gimnasio CrossFit en la naturaleza, parque o donde mejor os venga.</div>
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<b>Es un deporte social. </b>El CrossFit se realiza en grupos, lo cual te ayudará a motivarte viendo que otras personas pueden más que tu o simplemente de ayudaros unos a otros en un ambiente alegre y disternido. Pasarás un rato muy agradable aparte de entrenar intensamente tu cuerpo.<br />
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<b>Por todo esto y más os animo a que por lo menos probéis algún día esta modalidad del fitness. Ya verán como os ¡encanta!</b></div>
Anonymoushttp://www.blogger.com/profile/15687330572686429133noreply@blogger.com0tag:blogger.com,1999:blog-2985603510614085442.post-75875853394643275902013-03-18T13:47:00.002-04:002013-03-18T13:47:41.181-04:00Carbohidratos y Proteínas<br />
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Ambos son fundamentales para tener una buena salud. Una <b>dieta equilibrada </b>sería aquella en el que estuviera presente un consumo controlado de ambos. Por ejemplo, si no comes <b>suficientes carbohidratos</b>, conllevará a una inadecuada producción de insulina. Comer en <b>proteína en demasía </b>podría provocar un exceso de glucagón, la cual es una hormona que aumenta el nivel bajo de azúcar en sangre.</div>
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De otra forma si tomamos <b>carbohidratos en exceso</b>, podría producir un exceso de insulina en nuestro organismo y convertirlos en grasa en vez de usarlo como energía.</div>
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Ahora comentaremos la necesidad de ambos en nuestra dieta.</div>
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<b>Proteína</b></div>
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La proteína es digamos la materia prima que usa nuestro organismo para mantener músculos, huesos, piel y cabello sanos. Por ello el poco consumo diario de proteína conllevaría a la disminución de músculos, y en detrimento de huesos, piel y cabello.</div>
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Algunas de las<b> mejores fuentes </b>de proteínas son las carnes, pescado, huevo, leche, legumbres entre otros. La cantidad diaria de proteína recomendada en un adulto es de unos 60-80 gramos de proteínas.</div>
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<b>Carbohidratos</b></div>
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Los carbohidratos son aquellos que nos proporciona la energía que necesita tu cuerpo para funcionar correctamente. Por ello si no tomas los suficientes, tu cuerpo tomará esta energía de otras partes como los carbohidratos que almacenan los músculos y rompiendo químicamente las proteínas de los músculos hasta que estas suplan la energía que no aportan los carbohidratos. Tal reacción puede provocar la pérdida muscular y hacer que los riñones trabajen más.</div>
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Mucha gente los asocia con engordar, pero lo cierto es que hay muchos alimentos ricos en ellos y con bajas calorías (avena, arroz integral y pan integral por ejemplo). Por lo general, los adultos deberían obtener de entre un 40-60% de sus calorías diarias de los carbohidratos.</div>
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<b>No hay que obsesionarse con no comer de una cosa u otra, sino llevar un control de la ingesta de ambos controlada. Todo es bueno en su justa medida, lo malo es el exceso.</b></div>
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Anonymoushttp://www.blogger.com/profile/15687330572686429133noreply@blogger.com1tag:blogger.com,1999:blog-2985603510614085442.post-88703938507884945192013-03-17T15:46:00.003-04:002013-03-17T15:49:19.920-04:00Alimentos que ayudan a tu corazón<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix6QxrdGY1Z7uevWwGIpmnPSTfodfUDyuH2xx7jN1GXLSz53J0GYemPeI3_4nqb7opdfsO0Gz1kx1-TuSj3MlYXDE63KXOPgL8oCjhXZEswk0MRD7Zovg2T1CYyjr2oIqSUXOW9pn8/s1600/corazon_sano.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="170" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix6QxrdGY1Z7uevWwGIpmnPSTfodfUDyuH2xx7jN1GXLSz53J0GYemPeI3_4nqb7opdfsO0Gz1kx1-TuSj3MlYXDE63KXOPgL8oCjhXZEswk0MRD7Zovg2T1CYyjr2oIqSUXOW9pn8/s200/corazon_sano.jpg" width="200" /></a></div>
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Lastimosamente hoy día el <b>problema de corazón</b> está a la orden del día y es una de las principales causas de muerte. Esto se debe al principalmente al gran porcentaje que hay de personas con <b>obesidad</b> las cuales sus dietas se nutren de comida rápida, bollería industrial, bebidas azucaradas... toda una bomba que estalla cuando menos lo esperas. Es por ello que aparte de hacer ejercicio moderado hay que tener en muy en cuenta llevar una <b>dieta equilibrada</b>, y para ello os voy a dar una serie de alimentos que ayuda a los problemas cardíacos.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoL767GBpj37RHQIN3OOnEI9KEMKzm63hhI8GNCME_AngGd7zMLEjRUCtB3E90VtPsmmqExEWBKxNEupb3NGWCx64cALp3489kXR84hgbDGZA9oVzVhrvGwDsvZ5WU40YDwKlqP4H1/s1600/vinos-de-mesa-table-wine-4.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoL767GBpj37RHQIN3OOnEI9KEMKzm63hhI8GNCME_AngGd7zMLEjRUCtB3E90VtPsmmqExEWBKxNEupb3NGWCx64cALp3489kXR84hgbDGZA9oVzVhrvGwDsvZ5WU40YDwKlqP4H1/s200/vinos-de-mesa-table-wine-4.jpg" width="200" /></a></div>
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<b>Vino de mesa</b><br />
Un vaso de vino puede llegar a reducir hasta en un 40% el riesgo de un ataque cardíaco, debido sobre todo a que ayuda a aumentar el colesterol bueno, el cual retrasa la formación las placas de ateroma. Eso si, un vaso, ya que hay que recordar que el vino contiene alcohol y ya se sabe las consecuencias.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgakdAvobNxUClvqMrvtkd5YGHhs6Cbt9mpdtodzpykNlS2z2rbrNUkmhnosSQTXZiihLP0v_QYuG5V2n5EgvIixRGjBejtT1N4u6xpEW64msku41occrJtfPBIfr3Wx1z0g60jf5EQ/s1600/nueces+partidas.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgakdAvobNxUClvqMrvtkd5YGHhs6Cbt9mpdtodzpykNlS2z2rbrNUkmhnosSQTXZiihLP0v_QYuG5V2n5EgvIixRGjBejtT1N4u6xpEW64msku41occrJtfPBIfr3Wx1z0g60jf5EQ/s200/nueces+partidas.jpg" width="200" /></a></div>
<b>Nueces</b><br />
Consumir nueves más de dos veces en semana reducen hasta un 60% el padecer enfermedades coronarias debido a que la mayor parte de la grasa que contiene son poliinsaturadas ricas en ácido linolenico, el cuales un ácido graso esencial que el organismo transforma en omega 6, el cual impide la formación de coágulos y reduce ambos colesteroles HDL y LDL.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWpu5pRGhjY3dQKMYN2h8DEF9T6_Lk1vmax0xIEj4Eig43eWp-Wl37dWgkLHOfi67pYo4GL0Wq4ivrhNTn_OV8wtEIBv6pULYr99BeFQS1YoVVGHE-lPRLU3-5QXCglEyL3ccI0e0D/s1600/ACEITE+DE+OLIVA.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWpu5pRGhjY3dQKMYN2h8DEF9T6_Lk1vmax0xIEj4Eig43eWp-Wl37dWgkLHOfi67pYo4GL0Wq4ivrhNTn_OV8wtEIBv6pULYr99BeFQS1YoVVGHE-lPRLU3-5QXCglEyL3ccI0e0D/s200/ACEITE+DE+OLIVA.jpg" width="200" /></a></div>
<b><br />Aceite de oliva</b><br />
Debido a su aporte de ácido oleico, vitamina E y otras sustancias como los fitosteroles (reducen las tasas de colesterol LDL, colesterol malo en sangre).<br />
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<b>Atún</b><br />
El atún es una buena fuente para el corazón de omega-3. Otras fuentes puede ser la caballa, arenque, sardinas y anchoas.<br />
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<b>Manzana</b><br />
Posee una fibra soluble en agua llamada pectina, la misma frena los riesgos de padecer algunas enfermedades relacionadas con el corazón. También, se comprobó que comiendo manzanas se reduce en algún grado el índice de colesterol en sangre.<br />
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<b>Cuida tu alimentación, ¡cuida tu salud!</b><br />
<b><br /></b>Anonymoushttp://www.blogger.com/profile/15687330572686429133noreply@blogger.com1tag:blogger.com,1999:blog-2985603510614085442.post-28824413176006310592013-03-16T17:07:00.002-04:002013-03-16T17:07:31.114-04:00Receta galleta proteica<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgugjEOfChO5T2_ldl8tNUpp7qIFb1VF50W2JueJUsJwt0D1lnUT9yC1VOEKqh-JIP6KeF2aiJbfg8aqK9Vb7mKM7nIYwrl0DFFmCH-C4U9iLeNLiSN-hGVntCiHQ2jLRlHuWo9cjc_/s1600/galleta.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="237" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgugjEOfChO5T2_ldl8tNUpp7qIFb1VF50W2JueJUsJwt0D1lnUT9yC1VOEKqh-JIP6KeF2aiJbfg8aqK9Vb7mKM7nIYwrl0DFFmCH-C4U9iLeNLiSN-hGVntCiHQ2jLRlHuWo9cjc_/s320/galleta.jpg" width="320" /></a></div>
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<b>Ingredientes</b></div>
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<ul>
<li>1 litro de leche desnatada </li>
<li>Medio vaso de harina integral </li>
<li>3 claras y 1 yema </li>
<li>Aceite de oliva </li>
<li>2 cucharadas de levadura royal </li>
<li>3 cucharadas de proteína de suero sabor chocolate </li>
<li>Edulcorante líquido </li>
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<b>Preparación</b></div>
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<span lang="ES-TRAD">En un bol echamos la leche y las claras con la yema y batimos hasta que se
mezcle vamos añadiendo un chorrito de aceite de oliva la harina la levadura y
la proteína de suero y el edulcorante un poquito, removemos hasta que
quede una masa homogénea. <br />En una bandeja de horno cortamos la masa a trozos en la forma deseada o si
tenéis ya un recipiente especial para hacer galletas, pues mejor, y llevamos al
horno a 160º el tiempo estimado mas o menos 20 minutos pero tenéis que ir
vigilando para que no se os quemen.<br />Son unas galletas muy fáciles de hacer y están riquísimas.<o:p></o:p></span><br />
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<b>A qué esperas, ponte el delantal y a comer !</b></div>
Anonymoushttp://www.blogger.com/profile/15687330572686429133noreply@blogger.com0tag:blogger.com,1999:blog-2985603510614085442.post-79817471817785430702013-03-16T09:16:00.001-04:002013-03-16T09:17:02.765-04:00Look Massimo Dutti marzo 2013<br />
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<span style="font-size: large;"><b>Massimo Dutti Lookbook Marzo 2013</b></span></div>
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Como siempre <b>Massimo Dutti</b> en una línea fantástica que le da elegancia a todas sus prendas. Podemos ver que ya hay toques de primavera en esta colección y quien mejor que representar ese valor que el grandísimo<b> David Gandy.</b><br />
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Aquí os dejo algunas imágenes.<br />
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<br />Anonymoushttp://www.blogger.com/profile/15687330572686429133noreply@blogger.com0tag:blogger.com,1999:blog-2985603510614085442.post-73412191074213276332013-03-15T15:04:00.000-04:002013-03-15T15:04:36.088-04:00Ejercicios para espalda<div class="separator" style="clear: both; text-align: center;">
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La <b>espalda</b> es una de las partes que más me gusta trabajar debido a la gran posibilidad de ejercicios que posee, haciéndola junto a pecho, las dos partes más divertidas de trabajar bajo mi punto de vista.</div>
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Es una parte que hay que trabajar bastante y en la cual tendrás que tener una exquisita técnica para evitar lesiones y un mayor rendimiento. Sin duda alguna el tener una espalda fuerte y bien trabajada a parte de darte una magnífica estética, te ayudará a evitar posibles dolores de espalda que suelen salir con el paso del tiempo o rebajar este dolor en caso de que aparezca. También te ayudará a mantenerte erguido y tener esa tendencia que tiene mucha gente de ir un poco encorvado haciendo sufrir mucho a la columna.</div>
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Al principio del post tenéis todos los músculos que componen la espalda. Después de esta pequeña exposición, daremos paso a una serie de ejercicios que te ayudarán a tener esa espalda que siempre deseastes. Eso sí, hay que trabajar duro, las cosas no salen de un día para otro y por si solas.<br />
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<b>Entremos en lo que son los ejercicios.</b><br />
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Primeramente vamos a entrar en calor con unas <b>dominadas de agarre amplio</b>. Este ejercicio hará que tu espalda crezca y gane en anchura, ganando también potencia. Además como en todos los ejercicios de espalda, trabajarás un poco de bíceps.<br />
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Seguimos con <b>remo en máquina con agarre estrecho</b>. Excelente ejercicio que te trabajará muy bien la espalda, este ejercicio como la dominada, no debe faltar en tu entreno de espalda.</div>
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Ahora haremos el mismo <b>remo pero al pecho</b>. </div>
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Seguiremos con un ejercicio fundamental y que se suele echar un poco en falta en las rutinas. Este ejercicio es la <b>extensión de tronco o como lo llamo yo, '' lumbares ''</b> ya que precisamente, te trabajara esa parte.</div>
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Y por último para terminar, <b>dominadas con agarre estrecho</b>. Llegarás un poco reventado y que mejor que terminarlo con un ejercicio en el cual vayas al límite.</div>
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<br />Anonymoushttp://www.blogger.com/profile/15687330572686429133noreply@blogger.com0tag:blogger.com,1999:blog-2985603510614085442.post-87696342835200346132013-03-15T10:56:00.000-04:002013-03-15T10:56:35.369-04:00Ejercicios antebrazo<br />
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En <b>antebrazo</b> es una parte muy olvidada a la hora de ejercitar los músculos. Este es un músculo que nos sirve de apoyo para a otros grupos musculares como el bíceps y nos ayudará a conseguir una mayor potencia en nuestros ejercicios, fuerza y seguridad a la hora de levantar pesas.<br />
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Deberemos trabajarlo una vez en semana y eso si, en distinto días que el bíceps por lo que he comentado antes. Trabajarlo es una tarea sencilla la cual sólo os tomará unos minutos aunque lo más importante de estos ejercicios es saber aislarlos totalmente para que no tengan que entrar en juego otros como tríceps o bíceps y conseguir una óptima sesión de trabajo. El ejercicio no tiene que ser intenso y por supuesto no hace falta cargas exageradas debido a que si te lesionas el antebrazo.. mal asunto.<br />
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<b> Recordad que para una perfecto equilibrio de tu cuerpo debes de trabajar todas las partes, hasta las pequeña puede significar un gran cambio. ¡Suerte!</b><br />
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Ejercicios en imágenes<br />
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Anonymoushttp://www.blogger.com/profile/15687330572686429133noreply@blogger.com0tag:blogger.com,1999:blog-2985603510614085442.post-18508825492614684132013-03-14T19:28:00.000-04:002013-03-14T19:33:33.726-04:00Motivación <br />
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La <b>motivación</b> es algo esencial, algo sagrado para afrontar cada día a tope y poder lograr tus metas. La puedes encontrar en la música, en la naturaleza, en tus deseos, sueños, en la persona que tienes a tu lado, sólo cierra los ojos, piensa y la encontrarás. Siempre hay algo por lo que seguir luchando, algo por lo que seguir adelante con fuerza, coraje, ganas. Ya sea por tener el cuerpo que deseas, por conseguir tu graduado universitario, un trabajo, dar lo mejor a tus hijos, familia, amigos... Motívate, lucha, cree en ti mismo y lograrás todo lo que te propones. ¡<b>Ánimo</b>!<br />
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<br />Anonymoushttp://www.blogger.com/profile/15687330572686429133noreply@blogger.com0tag:blogger.com,1999:blog-2985603510614085442.post-50454493744942755002013-03-14T11:07:00.002-04:002013-03-14T11:07:15.161-04:00Emilio Flores<div style="text-align: center;">
<b><span style="font-size: large;">Emilio Flores</span></b></div>
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Aquí os traigo a uno de los modelos de moda y que mejor que un español como es<b> Emilio Flores</b>. Este madrileño de 21 años de edad se ha hecho un hueco en el complicado mundo de la moda a una velocidad endiablada. Dos de sus últimos trabajos han sido para <b>Blanco</b> y <b>Emporio Armani</b> nada más y nada menos.<br />
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Os dejo algunas de sus fotos, esperemos que siga por buen camino y repleto de éxitos.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZLLBwaTYF54BDz8wJXeyV6iyK7k2ddaVl2tF2rBodt3BaXSlV5I4b8PJOExNw831mSqQ2F7h7-JnqusfEnDoZqBRs08QR98PkZRqR9SFvOjxSXn2W7PEYvgTECsdfQtyNSpaImMx1/s1600/578940_411886372211604_730313378_n.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="208" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZLLBwaTYF54BDz8wJXeyV6iyK7k2ddaVl2tF2rBodt3BaXSlV5I4b8PJOExNw831mSqQ2F7h7-JnqusfEnDoZqBRs08QR98PkZRqR9SFvOjxSXn2W7PEYvgTECsdfQtyNSpaImMx1/s320/578940_411886372211604_730313378_n.png" width="320" /></a></div>
<br /><br />Anonymoushttp://www.blogger.com/profile/15687330572686429133noreply@blogger.com0tag:blogger.com,1999:blog-2985603510614085442.post-86230727807776109512013-03-14T06:25:00.000-04:002013-03-14T06:28:54.042-04:00Probando Biotherm aquapower<br />
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Hoy vengo a presentaros un producto que he probado personalmente y que la verdad es bastante bueno.<br />
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<ul>
<li><u><b> Biotherm aquapower</b></u></li>
</ul>
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Antes de comprar un producto para tu piel lo más primordial es saber sobre la marca. Biotherm es una prestigiosa marca que lleva muchos años en el mercado y que posee gran calidad en sus productos fruto de sus largos años de investigaciones y éxitos. A partir de aquí, sabemos que es una marca fiable y por tanto que podemos usar sin miedo.<br />
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<b><span style="font-size: large;"><br /></span></b>
<b><span style="font-size: large;">Biotherm aquapower</span></b><br />
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Es una crema que se usa después del afeitado o en cualquier momento del día. Puedo deciros que es bastante buena, no es grasa y deja una sensación de frescor, sensación de piel increíbles. La puedes adquirir para pieles secas o normales, depende de como sea la tuya. El único aspecto quizás negativo es su precio, el cual ronda los 40€, yo lo adquirí por una tienda que os recomiendo a todos que es Primor la cual tiene un % de descuento en todos sus productos y me salió por unos 30€. A pesar de todo tiene una relación-calidad muy buena y lo más importante tiene también una relación-calidad-tiempo, cosa muy a tener en cuenta ya que esta crema te puede durar unos 6 meses si la usas todos los días o incluso 1 año o más si la usas de vez en cuando.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBbrHbJCpIh7-9UjlNaRzqd9muMu2IADZGw18pBX_qFpTWiZlv59Memd4a2gL5u1e0nEBZgMdiE8nCwirFy6swNlIF94hgZZ12G_q_srwwvcFIPc-YBex0MKJClUrCX_VHDCsFd2Ii/s1600/aquapower-pieles-secas-gel.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBbrHbJCpIh7-9UjlNaRzqd9muMu2IADZGw18pBX_qFpTWiZlv59Memd4a2gL5u1e0nEBZgMdiE8nCwirFy6swNlIF94hgZZ12G_q_srwwvcFIPc-YBex0MKJClUrCX_VHDCsFd2Ii/s320/aquapower-pieles-secas-gel.jpg" width="320" /></a></div>
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<b> En definitiva mi consejo es que en cosas de cuidado personal no os la juguéis ya que al fin y al cabo repercute en tu salud, aunque te cueste un poco más caro al final te puede salir más barato.</b></div>
<br />Anonymoushttp://www.blogger.com/profile/15687330572686429133noreply@blogger.com1tag:blogger.com,1999:blog-2985603510614085442.post-51378921098470243142013-03-13T10:56:00.001-04:002013-03-13T10:58:17.207-04:00Té Verde & Té Blanco<div style="text-align: center;">
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<b><span style="font-size: large;">Té Verde & Té Blanco</span></b></div>
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<b>Té Verde</b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">El té verde es un tipo de té Camellia sinensis que ha tenido mínima oxidación durante su procesado. El té verde no es fermentado, a diferencia del té negro. Las hojas se recogen frescas. Después de someterse a la torrefacción, se prensan, enrollan, trituran y se secan. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Los chinos son los primeros en descubrir el té, y en China se encuentran la mayoría de variedades de té. El té ha sido utilizado como bebida medicinal para promover la salud en mente y cuerpo durante cinco milenios. La más remota referencia al té como una ayuda de la salud es de 2737 a. C. El té era una costosa bebida en la antigua China. Su uso fue limitado a los segmentos opulentos de la población. Solamente en la dinastía Ming después de la caída del imperio mongol, la toma de té se extendió a la plebe. Cuando China fue la potencia naval del mundo (1405-1433), el té estuvo entre las provisiones indispensables de los marineros. La cantidad de vitamina C en la bebida de té consumida por los navegantes en ese tiempo era suficiente para prevenir el escorbuto, el cual mataría a muchos marinos europeos más de 200 años después.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Propiedades</b></span></div>
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<li><span style="font-family: Arial, Helvetica, sans-serif;">Destaca por ser un poderoso antioxidante.</span></li>
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<li><span style="font-family: Arial, Helvetica, sans-serif;">Son muchas investigaciones favorables a que puede ser un anticancerígeno </span></li>
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<li><span style="font-family: Arial, Helvetica, sans-serif;">Ayuda a perder peso.</span></li>
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<li><span style="font-family: Arial, Helvetica, sans-serif;">Tiene capacidades estimulantes ya que posee cafeína y ayuda a la concentración y el trabajo mental.</span></li>
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<li><span style="font-family: Arial, Helvetica, sans-serif;">Ayuda a la prevención de caries.</span></li>
</ul>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZdhVHvAhoXClj9M-pHwXK73U6WqsvrL-N8bkXXvLW8Ap1MdIgRYWTrjvf71xfKcOYyBJ8D5VMoZg-pVO5oIFHctUHAvVWDyPNzkIjnuMtdXbTXaDOR1Jdayxb7QPOM-VFo8z2umxA/s1600/te-verde.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZdhVHvAhoXClj9M-pHwXK73U6WqsvrL-N8bkXXvLW8Ap1MdIgRYWTrjvf71xfKcOYyBJ8D5VMoZg-pVO5oIFHctUHAvVWDyPNzkIjnuMtdXbTXaDOR1Jdayxb7QPOM-VFo8z2umxA/s320/te-verde.jpg" width="320" /></a></div>
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<b>Té Blanco </b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">El té blanco se llama así por el color de las hojas que lo componen. Son las conocidas ''yemas'' del té, es decir, el brote que todavía no se ha abierto y que está recubierto de una suave pelusa blanquecina.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Su cultivo está restringido a ciertas regiones de China, especialmente en las montañas de Fujian, y todavía se emplean métodos artesanales. Una de las razones por las que este té es tan apreciado es que su recolección tiene que realizarse a mano.</span></div>
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<b>Propiedades </b></div>
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<li><span style="color: #474534; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 24px;">El té blanco es mucho más eficaz que el té verde ya que contiene tres veces más polifenoles (antioxidante muy potente que ayuda a aumentar nuestras defensas y colabora en la lucha contra los radicales libres).</span></li>
</ul>
<ul><span style="color: #474534; font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 14px; line-height: 24px;">
<li>Si tenemos en cuenta que los radicales libres oxidan las células y que eso favorece el envejecimiento y las enfermedades podemos entender que algunos estudios digan que tomar té blanco aumenta las defensas, combaet el envejecimiento y es bueno para prevenir el cáncer.</li>
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<li>Protege contra las caries gracias al Flúor que contiene.</li>
</span></span></ul>
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</span></span><span style="color: #474534; font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 14px; line-height: 24px;"><ul>
<li>Es bueno para la fatiga física y menta, aumentando la concentración y memoria.</li>
</ul>
</span></span><span style="color: #474534; font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 14px; line-height: 24px;"><ul>
<li>Contiene la mitad de cafeína que el té verde (en este caso se denomina teína).</li>
</ul>
</span></span><span style="color: #474534; font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 14px; line-height: 24px;"><ul>
<li>Favorece la eliminación de grasas, ideal para adelgazar.</li>
</ul>
</span></span><span style="color: #474534; font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 14px; line-height: 24px;"><ul>
<li>Es un buen aliado frente enfermedades cardiovasculares.</li>
</ul>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRJcaR9c5FBIvU_NNCxUGmz0fmOgjuxkdjIXm7lw7RdgOt5bmUckqcvo05i9NReCH36Qm8rXDvl0eHXP7J7nmEwwhHW8EWaCLryRdocmeANeRcBgdRwR4UnwZ1qxOjAfWlXPzyZ3HH/s1600/te+blanco.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRJcaR9c5FBIvU_NNCxUGmz0fmOgjuxkdjIXm7lw7RdgOt5bmUckqcvo05i9NReCH36Qm8rXDvl0eHXP7J7nmEwwhHW8EWaCLryRdocmeANeRcBgdRwR4UnwZ1qxOjAfWlXPzyZ3HH/s320/te+blanco.jpg" width="320" /></a></div>
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<b>Por todo esto y más, os motivo a que toméis esta deliciosa bebida natural que aparte de daros todas estas propiedades, os dará un momento de relajación.</b></div>
<br />Anonymoushttp://www.blogger.com/profile/15687330572686429133noreply@blogger.com0tag:blogger.com,1999:blog-2985603510614085442.post-5979799404587234542013-03-13T08:14:00.003-04:002013-03-13T08:15:10.046-04:00Rutina de Flexiones<div style="text-align: center;">
<b>FLEXIONES</b></div>
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Hoy voy a explicaros una forma de manteneros en forma para aquellos que no disponen de tiempo suficiente o del dinero que supone el poder ir a un gimnasio.<br />
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Ni más ni menos que las<b> flexiones</b>. Un ejercicio completísimo en el cual trabajarás pecho, tríceps, hombro, abdominales y ganarás también en resistencia, fuerza y potencia.<br />
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Podríamos denominarlas como el padre de los ejercicios debido a que como ya he comentado trabaja prácticamente toda la parte superior del cuerpo, en cualquier lugar, a cualquier hora, sólo necesitarás motivación y ganas por mejorar tu físico y salud.<br />
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A continuación os voy a dejar una rutina de flexiones que he realizado y la verdad que al cabo de un tiempo se nota bastante.<br />
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<b>RUTINA</b><br />
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Para empezar comentar que estamos trabajando un gran músculo como es el pecho y aunque no se trabaje con grandes cargas como puede ser en los press de banca, lo más aconsejable es que dejéis unas 48 horas para que se recupere. También es bueno dejar este tiempo para la recuperación de los hombros ya que sufren mucho durante este tipo de ejercicios y así poder evitar lesiones sobre todo para todos aquellos que empezáis.<br />
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<span style="color: red;"><b>Nota importante </b></span><br />
Escuchen su cuerpo, si ven que sienten algún tipo de molestia ya sea por el gimnasio, por correr, bicicleta entre otras cosas, paren de inmediato y asistan a un fisio o dejen unos días de reposo. Es mejor perder 3 días de entreno que meses por no haber escuchado lo que tu cuerpo te pedía.<br />
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<b>Flexiones estándar</b><br />
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Con el cuerpo bien recto formando una línea desde los pies a la cabeza, los brazos a la altura de los hombros y la cabeza siempre sin forzarla dejándola en la misma posición desde que empieza hasta que termina. Para mayor estabilidad y trabajar los abdominales, contraer glúteos y abdominales durante todo el ejercicio.<br />
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<b>Flexiones explosivas</b><br />
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La posición es la misma que las flexiones estándar con la diferencia de que cuando estás subiendo, casi llegando a la posición inicial, te impulsas hacia arriba todo lo que puedas. Ideal para ganar potencia.<br />
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<b>Flexiones con pies elevados</b><br />
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En este caso, buscas una silla, una caja o lo que te venga a mano para darle elevación a tus pies y así poder trabajar más la parte superior de tu pecho.<br />
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<b>Flexiones de diamante</b><br />
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Colócate como en las flexiones estándar pero en esta ocasión junta tus manos formando un diamante. En este ejercicio trabajarás más los tríceps.<br />
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<b>Flexiones espartanas</b><br />
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Posicionate como las flexiones estándar. Atrasa un poco una de tus manos, ya sea izquierda o derecha. Ejecuta la flexión y luego haz lo mismo pero atrasando la otra mano. Este ejercicio trabaja más los hombros.<br />
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<b><u>Aquí les dejo las series</u></b><br />
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<b>1ª Serie. </b> Haremos de cada ejercicio todas las repeticiones que podamos a una velocidad rápida. Con un descanso de 15 segundos entre cada ejercicio. Si necesitan más, pueden darse de 45segundos-1 minuto. Si podéis, no descansar.<br />
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<b>2ª Serie.</b> De las flexiones estándar contaremos 5 segundos de bajada y 5 segundos de subida. Haz unas 8. Descansa 30 segundos y haz 15 repeticiones de cada una de las otras flexiones a velocidad media con un descanso de 15 segundos entre cada ejercicio. Si necesitan más tiempo, tomáis más y si podéis, no descansar.<br />
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<b>3ª Serie. </b>Lo mismo que en la 1ª serie.<br />
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El descanso entre cada serie será de 1-2 minutos.<br />
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Buena suerte y tú puedes !Anonymoushttp://www.blogger.com/profile/15687330572686429133noreply@blogger.com0tag:blogger.com,1999:blog-2985603510614085442.post-39447789255520888472011-11-14T17:50:00.000-04:002011-11-14T17:50:07.775-04:00El reto de las 100 flexiones<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCPK8Yd2JZTl02Q36mQXxFe2OID1wYSB2PDVcSrApxeU8piW_5CyTBG0lEZWs6QNYyXdNb2_QH4RJ-q6_HRLUPYpm3ZfGGfgFsbyN9MXXNlcoMEzWWZwVO7h1W-nHHvsFv9EHN_7vC/s1600/flexiones-con-desplazamiento.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCPK8Yd2JZTl02Q36mQXxFe2OID1wYSB2PDVcSrApxeU8piW_5CyTBG0lEZWs6QNYyXdNb2_QH4RJ-q6_HRLUPYpm3ZfGGfgFsbyN9MXXNlcoMEzWWZwVO7h1W-nHHvsFv9EHN_7vC/s320/flexiones-con-desplazamiento.jpg" width="320" /></a></div><h2 style="background-color: white; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; text-align: left;"><br />
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</h2><h2 style="background-color: white; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; text-align: left;">Semana 1</h2><div style="background-color: white; font-family: Arial; text-align: left;">El entrenamiento se repartirá en 3 días semanales. Pueden ser Lunes, Miércoles y Viernes, o bien Martes, Jueves y Sábado, o Domingo, Martes y Jueves. Los días que elijas depende de tí, pero deja al menos un día de descanso entre cada 2 sesiones.</div><div style="background-color: white; font-family: Arial; text-align: left;">Toma el número de flexiones que realizaste en la prueba inicial y mira la tabla. Si conseguiste 5 flexiones o menos, utiliza la columna 1. Si realizaste entre 6 y 10 repeticiones, usa la columna 2. Si pudiste hacer entre 11 y 20 utiliza la columna 3.</div><div style="background-color: white; font-family: Arial; text-align: left;">Si has conseguido más de 20 repeticiones en el test inicial, pasa directamente a la semana 3 del programa y elige la columna que te corresponda.</div><table cellspacing="0" id="mytable" style="background-color: white; color: black; font-family: Arial; font-size: 11px; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left; width: 475px;" summary="Cómo hacer 100 flexiones"><caption style="font: italic normal normal 11px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: right; width: 475px;"><strong>Semana 1</strong>: Elige la columna dependiendo del resultado de tu prueba inicial</caption><tbody>
<tr><th colspan="4" scope="col" style="background-attachment: initial; background-clip: initial; background-color: #cae8ea; background-image: url(http://masfuertequeelhierro.com/blog/images/bg_header.jpg); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(193, 218, 215); border-top-style: solid; border-top-width: 1px; color: #4f6b72; font: normal normal bold 11px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"><div align="center">DÍA 1</div>DESCANSA 60 SEGUNDOS ENTRE SERIES (MÁS SI HACE FALTA)</th></tr>
<tr><th class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"> </th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">hasta 5 flexiones</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">6 – 10 flexiones</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">11 – 20 flexiones</td></tr>
<tr><th abbr="1" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 1</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">2</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">6</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">10</td></tr>
<tr><th abbr="2" class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 2</th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">3</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">6</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">12</td></tr>
<tr><th abbr="3" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 3</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">2</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">4</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">7</td></tr>
<tr><th abbr="4" class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 4</th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">2</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">4</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">7</td></tr>
<tr><th abbr="5" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 5</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 3)</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 5)</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 9)</td></tr>
<tr><th class="logger" colspan="4" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"></th></tr>
<tr><th colspan="4" scope="col" style="background-attachment: initial; background-clip: initial; background-color: #cae8ea; background-image: url(http://masfuertequeelhierro.com/blog/images/bg_header.jpg); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(193, 218, 215); border-top-style: solid; border-top-width: 1px; color: #4f6b72; font: normal normal bold 11px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"><div align="center">DÍA 2</div>DESCANSA 90 SEGUNDOS ENTRE SERIES (MÁS SI HACE FALTA)</th></tr>
<tr><th abbr="1" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 1</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">3</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">6</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">10</td></tr>
<tr><th abbr="2" class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 2</th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">4</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">8</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">12</td></tr>
<tr><th abbr="3" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 3</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">2</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">6</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">8</td></tr>
<tr><th abbr="4" class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 4</th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">3</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">6</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">8</td></tr>
<tr><th abbr="5" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 5</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 4)</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 7)</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 12)</td></tr>
<tr><th class="logger" colspan="4" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"></th></tr>
<tr><th colspan="4" scope="col" style="background-attachment: initial; background-clip: initial; background-color: #cae8ea; background-image: url(http://masfuertequeelhierro.com/blog/images/bg_header.jpg); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(193, 218, 215); border-top-style: solid; border-top-width: 1px; color: #4f6b72; font: normal normal bold 11px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"><div align="center">DÍA 3</div>DESCANSA 120 SEGUNDOS ENTRE SERIES (MÁS SI HACE FALTA)</th></tr>
<tr><th abbr="1" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 1</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">4</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">8</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">11</td></tr>
<tr><th abbr="2" class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 2</th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">5</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">10</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">15</td></tr>
<tr><th abbr="3" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 3</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">4</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">7</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">9</td></tr>
<tr><th abbr="4" class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 4</th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">4</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">7</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">9</td></tr>
<tr><th abbr="5" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 5</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 5)</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 10)</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 13)</td></tr>
<tr><th class="logger" colspan="4" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"></th></tr>
<tr><td class="print" colspan="4" style="background-attachment: initial; background-clip: initial; background-color: #cae8ea; background-image: url(http://masfuertequeelhierro.com/blog/images/bg_header.jpg); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 12px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-align: right; text-transform: uppercase;"></td></tr>
</tbody></table><div style="background-color: white; font-family: Arial; text-align: left;"><strong>Por ejemplo:</strong> Si en el test inicial conseguiste 8 flexiones, usarás la columna 2. El primer día comienzas con la Serie 1 (6 flexiones), descansas 60 segundos, sigues por la serie 2 (6 flexiones). Descansas 60 segundos y continúas con la serie 3 (4 flexiones), 60 seg de descanso y serie 4 (4 flexiones). Descansas de nuevo y finalizas con la serie 5 haciendo tantas flexiones consecutivas como puedas (al menos 5). No te fuerces demasiado en la última serie, mantén una forma correcta.</div><h2 style="background-color: white; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; text-align: left;">Semana 2</h2><div style="background-color: white; font-family: Arial; text-align: left;">Continúa utilizando la misma columna de ejercicios que usaste para la Semana 1. No tomes atajos y más bien tómate un descanso entre cada nivel si sientes que lo necesitas. Es importante también el estar bien hidratado antes de comenzar cada entrenamiento.</div><table cellspacing="0" id="mytable" style="background-color: white; color: black; font-family: Arial; font-size: 11px; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left; width: 475px;" summary="Cómo hacer 100 flexiones"><caption style="font: italic normal normal 11px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: right; width: 475px;"><strong>Semana 2</strong>: Elige la misma columna que en la semana 1</caption><tbody>
<tr><th colspan="4" scope="col" style="background-attachment: initial; background-clip: initial; background-color: #cae8ea; background-image: url(http://masfuertequeelhierro.com/blog/images/bg_header.jpg); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(193, 218, 215); border-top-style: solid; border-top-width: 1px; color: #4f6b72; font: normal normal bold 11px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"><div align="center">DÍA 1</div>DESCANSA 60 SEGUNDOS ENTRE SERIES (MÁS SI HACE FALTA)</th></tr>
<tr><th class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"> </th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">hasta 5 flexiones</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">6 – 10 flexiones</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">11 – 20 flexiones</td></tr>
<tr><th abbr="1" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 1</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">4</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">9</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">14</td></tr>
<tr><th abbr="2" class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 2</th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">6</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">11</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">14</td></tr>
<tr><th abbr="3" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 3</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">4</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">8</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">10</td></tr>
<tr><th abbr="4" class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 4</th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">4</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">8</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">10</td></tr>
<tr><th abbr="5" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 5</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 6)</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 11)</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 15)</td></tr>
<tr><th class="logger" colspan="4" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"></th></tr>
<tr><th colspan="4" scope="col" style="background-attachment: initial; background-clip: initial; background-color: #cae8ea; background-image: url(http://masfuertequeelhierro.com/blog/images/bg_header.jpg); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(193, 218, 215); border-top-style: solid; border-top-width: 1px; color: #4f6b72; font: normal normal bold 11px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"><div align="center">DÍA 2</div>DESCANSA 90 SEGUNDOS ENTRE SERIES (MÁS SI HACE FALTA)</th></tr>
<tr><th abbr="1" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 1</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">5</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">10</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">14</td></tr>
<tr><th abbr="2" class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 2</th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">6</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">12</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">16</td></tr>
<tr><th abbr="3" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 3</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">4</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">9</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">12</td></tr>
<tr><th abbr="4" class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 4</th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">4</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">9</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">12</td></tr>
<tr><th abbr="5" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 5</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 7)</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 13)</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 17)</td></tr>
<tr><th class="logger" colspan="4" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"></th></tr>
<tr><th colspan="4" scope="col" style="background-attachment: initial; background-clip: initial; background-color: #cae8ea; background-image: url(http://masfuertequeelhierro.com/blog/images/bg_header.jpg); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(193, 218, 215); border-top-style: solid; border-top-width: 1px; color: #4f6b72; font: normal normal bold 11px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"><div align="center">DÍA 3</div>DESCANSA 120 SEGUNDOS ENTRE SERIES (MÁS SI HACE FALTA)</th></tr>
<tr><th abbr="1" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 1</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">5</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">12</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">16</td></tr>
<tr><th abbr="2" class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 2</th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">7</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">13</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">17</td></tr>
<tr><th abbr="3" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 3</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">5</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">10</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">14</td></tr>
<tr><th abbr="4" class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 4</th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">5</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">10</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">14</td></tr>
<tr><th abbr="5" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 5</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 8 )</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 15)</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 20)</td></tr>
<tr><th class="logger" colspan="4" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"></th></tr>
<tr><td class="print" colspan="4" style="background-attachment: initial; background-clip: initial; background-color: #cae8ea; background-image: url(http://masfuertequeelhierro.com/blog/images/bg_header.jpg); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 12px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-align: right; text-transform: uppercase;"></td></tr>
</tbody></table><div style="background-color: white; font-family: Arial; text-align: left;">Al final de la Semana 2 será hora de hacer una nueva prueba de máximos. Realiza tantas flexiones como puedas hasta que no puedas hacer más. Esfuérzate pero no vayas más allá de los límites de la buena forma. El número de repeticiones que hagas se utilizará como punto de partida para la semana 3.</div><div style="background-color: white; font-family: Arial; text-align: left;">Realiza esta prueba de máximo el día siguiente a tu último día de entrenamiento, de forma que aún te quede un día de descanso antes de comenzar la semana 3. También puedes dejar un día de descanso y comenzar la semana 3 un día más tarde.</div><div style="background-color: white; font-family: Arial; text-align: left;"><strong>Ejemplo:</strong> Terminas tu entrenamiento de la semana 2 el viernes. El sábado realizas la prueba de máximos y comienzas la semana 3 normalmente el lunes.</div><div style="background-color: white; font-family: Arial; text-align: left;"><strong>Ejemplo 2:</strong> Terminas tu entrenamiento de la semana 2 el viernes. El domingo realizas la prueba de máximos y en lugar de comenzar el lunes la semana 3, comienzas el martes (pasarías a trabajar martes, jueves y sábado).</div><h2 style="background-color: white; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; text-align: left;">Semana 3</h2><div style="background-color: white; font-family: Arial; text-align: left;">Deberías ser ya más fuerte de lo que eras hace un par de semanas y ser capaz de completar un número considerablemente mayor de flexiones que en tu prueba inicial.</div><div style="background-color: white; font-family: Arial; text-align: left;">Toma el dato de la última prueba realizada al final de la Semana 2. Si conseguiste entre 16 y 20 flexiones, usa la columna 1. Si el número estaba entre 21 y 25, usa la columna 2. Si hiciste más de 25 utiliza la columna 3.</div><div style="background-color: white; font-family: Arial; text-align: left;">Si no pudiste conseguir las 16 flexiones, no te desanimes. Algunas personas aún no podrán realizar 16 flexiones llegadas a este punto, pero no pasa nada. Tan sólo repite de nuevo la semana anterior hasta que seas capaz de pasar al siguiente nivel.</div><table cellspacing="0" id="mytable" style="background-color: white; color: black; font-family: Arial; font-size: 11px; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left; width: 475px;" summary="Cómo hacer 100 flexiones"><caption style="font: italic normal normal 11px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: right; width: 475px;"><strong>Semana 3</strong>: Escoge la columna dependiendo de la última prueba realizada.</caption><tbody>
<tr><th colspan="4" scope="col" style="background-attachment: initial; background-clip: initial; background-color: #cae8ea; background-image: url(http://masfuertequeelhierro.com/blog/images/bg_header.jpg); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(193, 218, 215); border-top-style: solid; border-top-width: 1px; color: #4f6b72; font: normal normal bold 11px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"><div align="center">DÍA 1</div>DESCANSA 60 SEGUNDOS ENTRE SERIES (MÁS SI HACE FALTA)</th></tr>
<tr><th class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"> </th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">16 – 20 flexiones</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">21 – 25 flexiones</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">más de 25 flexiones</td></tr>
<tr><th abbr="1" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 1</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">10</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">12</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">14</td></tr>
<tr><th abbr="2" class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 2</th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">12</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">17</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">18</td></tr>
<tr><th abbr="3" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 3</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">7</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">13</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">14</td></tr>
<tr><th abbr="4" class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 4</th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">7</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">13</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">14</td></tr>
<tr><th abbr="5" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 5</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 9)</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 17)</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 20)</td></tr>
<tr><th class="logger" colspan="4" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"></th></tr>
<tr><th colspan="4" scope="col" style="background-attachment: initial; background-clip: initial; background-color: #cae8ea; background-image: url(http://masfuertequeelhierro.com/blog/images/bg_header.jpg); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(193, 218, 215); border-top-style: solid; border-top-width: 1px; color: #4f6b72; font: normal normal bold 11px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"><div align="center">DÍA 2</div>DESCANSA 90 SEGUNDOS ENTRE SERIES (MÁS SI HACE FALTA)</th></tr>
<tr><th abbr="1" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 1</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">10</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">14</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">20</td></tr>
<tr><th abbr="2" class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 2</th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">12</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">19</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">25</td></tr>
<tr><th abbr="3" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 3</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">8</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">14</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">15</td></tr>
<tr><th abbr="4" class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 4</th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">8</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">14</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">15</td></tr>
<tr><th abbr="5" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 5</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 12)</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 19)</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 25)</td></tr>
<tr><th class="logger" colspan="4" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"></th></tr>
<tr><th colspan="4" scope="col" style="background-attachment: initial; background-clip: initial; background-color: #cae8ea; background-image: url(http://masfuertequeelhierro.com/blog/images/bg_header.jpg); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(193, 218, 215); border-top-style: solid; border-top-width: 1px; color: #4f6b72; font: normal normal bold 11px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"><div align="center">DÍA 3</div>DESCANSA 120 SEGUNDOS ENTRE SERIES (MÁS SI HACE FALTA)</th></tr>
<tr><th abbr="1" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 1</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">11</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">16</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">22</td></tr>
<tr><th abbr="2" class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 2</th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">13</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">21</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">30</td></tr>
<tr><th abbr="3" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 3</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">9</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">15</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">20</td></tr>
<tr><th abbr="4" class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 4</th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">9</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">15</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">20</td></tr>
<tr><th abbr="5" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 5</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 13)</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 21)</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 28)</td></tr>
<tr><th class="logger" colspan="4" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"></th></tr>
<tr><td class="print" colspan="4" style="background-attachment: initial; background-clip: initial; background-color: #cae8ea; background-image: url(http://masfuertequeelhierro.com/blog/images/bg_header.jpg); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 12px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-align: right; text-transform: uppercase;"></td></tr>
</tbody></table><div style="background-color: white; font-family: Arial; text-align: left;">Adelante a la Semana 4. Ya estás a la mitad del programa.</div><h2 style="background-color: white; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; text-align: left;">Semana 4</h2><div style="background-color: white; font-family: Arial; text-align: left;">En esta semana, utiliza la misma columna que para la semana 3.</div><div style="background-color: white; font-family: Arial; text-align: left;">Al final de la semana 4, se realizará una nueva prueba de máximos (igual que al final de la semana 2). Haz tantas repeticiones como te sean posibles y apunta ese número, que te servirá para definir el punto de partida de la semana 5.</div><table cellspacing="0" id="mytable" style="background-color: white; color: black; font-family: Arial; font-size: 11px; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left; width: 475px;" summary="Cómo hacer 100 flexiones"><caption style="font: italic normal normal 11px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: right; width: 475px;"><strong>Semana 4</strong>: Escoge la misma columna que en la semana 3</caption><tbody>
<tr><th colspan="4" scope="col" style="background-attachment: initial; background-clip: initial; background-color: #cae8ea; background-image: url(http://masfuertequeelhierro.com/blog/images/bg_header.jpg); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(193, 218, 215); border-top-style: solid; border-top-width: 1px; color: #4f6b72; font: normal normal bold 11px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"><div align="center">DÍA 1</div>DESCANSA 60 SEGUNDOS ENTRE SERIES (MÁS SI HACE FALTA)</th></tr>
<tr><th class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"> </th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">16 – 20 flexiones</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">21 – 25 flexiones</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">más de 25 flexiones</td></tr>
<tr><th abbr="1" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 1</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">12</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">18</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">21</td></tr>
<tr><th abbr="2" class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 2</th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">14</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">22</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">25</td></tr>
<tr><th abbr="3" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 3</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">11</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">16</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">21</td></tr>
<tr><th abbr="4" class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 4</th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">10</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">16</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">21</td></tr>
<tr><th abbr="5" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 5</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 16)</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 25)</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 32)</td></tr>
<tr><th class="logger" colspan="4" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"></th></tr>
<tr><th colspan="4" scope="col" style="background-attachment: initial; background-clip: initial; background-color: #cae8ea; background-image: url(http://masfuertequeelhierro.com/blog/images/bg_header.jpg); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(193, 218, 215); border-top-style: solid; border-top-width: 1px; color: #4f6b72; font: normal normal bold 11px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"><div align="center">DÍA 2</div>DESCANSA 90 SEGUNDOS ENTRE SERIES (MÁS SI HACE FALTA)</th></tr>
<tr><th abbr="1" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 1</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">14</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">20</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">25</td></tr>
<tr><th abbr="2" class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 2</th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">16</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">25</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">29</td></tr>
<tr><th abbr="3" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 3</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">12</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">20</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">25</td></tr>
<tr><th abbr="4" class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 4</th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">12</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">20</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">25</td></tr>
<tr><th abbr="5" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 5</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 18)</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 28)</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 36)</td></tr>
<tr><th class="logger" colspan="4" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"></th></tr>
<tr><th colspan="4" scope="col" style="background-attachment: initial; background-clip: initial; background-color: #cae8ea; background-image: url(http://masfuertequeelhierro.com/blog/images/bg_header.jpg); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(193, 218, 215); border-top-style: solid; border-top-width: 1px; color: #4f6b72; font: normal normal bold 11px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"><div align="center">DÍA 3</div>DESCANSA 120 SEGUNDOS ENTRE SERIES (MÁS SI HACE FALTA)</th></tr>
<tr><th abbr="1" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 1</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">16</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">23</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">29</td></tr>
<tr><th abbr="2" class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 2</th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">18</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">28</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">33</td></tr>
<tr><th abbr="3" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 3</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">13</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">23</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">29</td></tr>
<tr><th abbr="4" class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 4</th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">13</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">23</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">29</td></tr>
<tr><th abbr="5" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 5</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 20)</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 33)</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 40)</td></tr>
<tr><th class="logger" colspan="4" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"></th></tr>
<tr><td class="print" colspan="4" style="background-attachment: initial; background-clip: initial; background-color: #cae8ea; background-image: url(http://masfuertequeelhierro.com/blog/images/bg_header.jpg); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 12px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-align: right; text-transform: uppercase;"></td></tr>
</tbody></table><h2 style="background-color: white; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; text-align: left;">Semana 5</h2><div style="background-color: white; font-family: Arial; text-align: left;">Dependiendo del resultado del test de la semana 4, elige la columna correspondiente:</div><div style="background-color: white; font-family: Arial; text-align: left;">*Si conseguiste 31 – 35 flexiones, sigue la columna 1.<br />
*Si conseguiste 36 – 40 flexiones, sigue la columna 2.<br />
*Más de 40 flexiones consecutivas, sigue la columna 3.</div><div style="background-color: white; font-family: Arial; text-align: left;">Si conseguiste menos de 31 flexiones en tu última prueba, retrocede a la semana 3 y elige la columna correspondiente al número conseguido. No te preocupes si te sucede eso, es normal. Persevera y al final lograrás el objetivo, simplemente tardarás un poco más.</div><div style="background-color: white; font-family: Arial; text-align: left;">Al final de la semana, se vuelve a realizar una prueba de máximos.</div><table cellspacing="0" id="mytable" style="background-color: white; color: black; font-family: Arial; font-size: 11px; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left; width: 475px;" summary="Cómo hacer 100 flexiones"><caption style="font: italic normal normal 11px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: right; width: 475px;"><strong>Semana 5</strong>: Escoge la columna según tu última prueba</caption><tbody>
<tr><th colspan="4" scope="col" style="background-attachment: initial; background-clip: initial; background-color: #cae8ea; background-image: url(http://masfuertequeelhierro.com/blog/images/bg_header.jpg); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(193, 218, 215); border-top-style: solid; border-top-width: 1px; color: #4f6b72; font: normal normal bold 11px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"><div align="center">DÍA 1</div>DESCANSA 60 SEGUNDOS ENTRE SERIES (MÁS SI HACE FALTA)</th></tr>
<tr><th class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"> </th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">31 – 35 flexiones</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">36 – 40 flexiones</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">más de 40 flexiones</td></tr>
<tr><th abbr="1" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 1</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">17</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">28</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">36</td></tr>
<tr><th abbr="2" class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 2</th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">19</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">35</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">40</td></tr>
<tr><th abbr="3" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 3</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">15</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">25</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">30</td></tr>
<tr><th abbr="4" class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 4</th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">15</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">22</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">24</td></tr>
<tr><th abbr="5" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 5</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 20)</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 35)</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 40)</td></tr>
<tr><th class="logger" colspan="4" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"></th></tr>
<tr><th colspan="4" scope="col" style="background-attachment: initial; background-clip: initial; background-color: #cae8ea; background-image: url(http://masfuertequeelhierro.com/blog/images/bg_header.jpg); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(193, 218, 215); border-top-style: solid; border-top-width: 1px; color: #4f6b72; font: normal normal bold 11px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"><div align="center">DÍA 2</div>DESCANSA 45 SEGUNDOS ENTRE SERIES (MÁS SI HACE FALTA)</th></tr>
<tr><th abbr="1" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 1</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">10</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">18</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">19</td></tr>
<tr><th abbr="2" class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 2</th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">10</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">18</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">19</td></tr>
<tr><th abbr="3" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 3</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">13</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">20</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">22</td></tr>
<tr><th abbr="4" class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 4</th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">13</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">20</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">22</td></tr>
<tr><th abbr="5" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 5</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">10</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">14</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">18</td></tr>
<tr><th abbr="6" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 6</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">10</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">14</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">18</td></tr>
<tr><th abbr="7" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 7</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">9</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">16</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">22</td></tr>
<tr><th abbr="8" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 8</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 25)</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 40)</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 45)</td></tr>
<tr><th class="logger" colspan="4" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"></th></tr>
<tr><th colspan="4" scope="col" style="background-attachment: initial; background-clip: initial; background-color: #cae8ea; background-image: url(http://masfuertequeelhierro.com/blog/images/bg_header.jpg); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(193, 218, 215); border-top-style: solid; border-top-width: 1px; color: #4f6b72; font: normal normal bold 11px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"><div align="center">DÍA 3</div>DESCANSA 45 SEGUNDOS ENTRE SERIES (MÁS SI HACE FALTA)</th></tr>
<tr><th abbr="1" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 1</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">13</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">18</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">20</td></tr>
<tr><th abbr="2" class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 2</th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">13</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">18</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">20</td></tr>
<tr><th abbr="3" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 3</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">15</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">20</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">24</td></tr>
<tr><th abbr="4" class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 4</th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">15</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">20</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">24</td></tr>
<tr><th abbr="5" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 5</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">12</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">17</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">20</td></tr>
<tr><th abbr="6" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 6</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">12</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">17</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">20</td></tr>
<tr><th abbr="7" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 7</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">10</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">20</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">22</td></tr>
<tr><th abbr="8" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 8</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 30)</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 45)</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 50)</td></tr>
<tr><th class="logger" colspan="4" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"></th></tr>
</tbody></table><div style="background-color: white; font-family: Arial; text-align: left;">En esta semana se realiza una mayor cantidad de series, con un menor tiempo de descanso. La idea es aproximarse a nuestro objetivo de 100 flexiones haciendo más con un menor descanso.</div><div style="background-color: white; font-family: Arial; text-align: left;">La semana 5 puede resultar dura, y si has llegado hasta aquí estás ya bastante cerca de tu objetivo. Realiza la prueba de máximos y si puedes ejecutar más de 45 flexiones consecutivas, pasa a la semana 6. Si no puedes conseguir este número, repite la semana 5 o incluso retrocede a la 4 si el cansancio es mucho.</div><h2 style="background-color: white; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; text-align: left;">Semana 6</h2><div style="background-color: white; font-family: Arial; text-align: left;">Dependiendo de los resultados de tu última prueba de máximos, continúa con la columna apropiada:</div><div style="background-color: white; font-family: Arial; text-align: left;">*Si conseguiste 46 – 50 flexiones, usa la columna 1<br />
*Si conseguiste 51 – 60 flexiones, usa la columna 2<br />
*Si conseguiste más de 60, usa la columna 3</div><table cellspacing="0" id="mytable" style="background-color: white; color: black; font-family: Arial; font-size: 11px; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left; width: 475px;" summary="Cómo hacer 100 flexiones"><caption style="font: italic normal normal 11px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: right; width: 475px;"><strong>Semana 6</strong>: Escoge la columna según tu última prueba</caption><tbody>
<tr><th colspan="4" scope="col" style="background-attachment: initial; background-clip: initial; background-color: #cae8ea; background-image: url(http://masfuertequeelhierro.com/blog/images/bg_header.jpg); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(193, 218, 215); border-top-style: solid; border-top-width: 1px; color: #4f6b72; font: normal normal bold 11px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"><div align="center">DÍA 1</div>DESCANSA 60 SEGUNDOS ENTRE SERIES (MÁS SI HACE FALTA)</th></tr>
<tr><th class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"> </th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">46 – 50 flexiones</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">51 – 60 flexiones</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">más de 60 flexiones</td></tr>
<tr><th abbr="1" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 1</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">25</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">40</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">45</td></tr>
<tr><th abbr="2" class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 2</th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">30</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">50</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">55</td></tr>
<tr><th abbr="3" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 3</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">20</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">25</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">35</td></tr>
<tr><th abbr="4" class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 4</th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">15</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">25</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">30</td></tr>
<tr><th abbr="5" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 5</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 40)</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 50)</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 55)</td></tr>
<tr><th class="logger" colspan="4" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"></th></tr>
<tr><th colspan="4" scope="col" style="background-attachment: initial; background-clip: initial; background-color: #cae8ea; background-image: url(http://masfuertequeelhierro.com/blog/images/bg_header.jpg); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(193, 218, 215); border-top-style: solid; border-top-width: 1px; color: #4f6b72; font: normal normal bold 11px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"><div align="center">DÍA 2</div>DESCANSA 45 SEGUNDOS ENTRE SERIES (MÁS SI HACE FALTA)</th></tr>
<tr><th abbr="1" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 1</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">14</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">20</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">22</td></tr>
<tr><th abbr="2" class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 2</th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">14</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">20</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">22</td></tr>
<tr><th abbr="3" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 3</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">15</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">23</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">30</td></tr>
<tr><th abbr="4" class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 4</th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">15</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">23</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">30</td></tr>
<tr><th abbr="5" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 5</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">14</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">20</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">24</td></tr>
<tr><th abbr="6" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 6</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">14</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">20</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">24</td></tr>
<tr><th abbr="7" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 7</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">10</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">18</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">18</td></tr>
<tr><th abbr="8" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 8</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">10</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">18</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">18</td></tr>
<tr><th abbr="9" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 9</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 44)</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 53)</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 58)</td></tr>
<tr><th class="logger" colspan="4" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"></th></tr>
<tr><th colspan="4" scope="col" style="background-attachment: initial; background-clip: initial; background-color: #cae8ea; background-image: url(http://masfuertequeelhierro.com/blog/images/bg_header.jpg); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(193, 218, 215); border-top-style: solid; border-top-width: 1px; color: #4f6b72; font: normal normal bold 11px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"><div align="center">DÍA 3</div>DESCANSA 45 SEGUNDOS ENTRE SERIES (MÁS SI HACE FALTA)</th></tr>
<tr><th abbr="1" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 1</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">13</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">22</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">26</td></tr>
<tr><th abbr="2" class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 2</th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">13</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">22</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">26</td></tr>
<tr><th abbr="3" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 3</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">17</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">30</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">33</td></tr>
<tr><th abbr="4" class="spec" scope="row" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 4</th><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">17</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">30</td><td style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #4f6b72; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">33</td></tr>
<tr><th abbr="5" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 5</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">16</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">25</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">26</td></tr>
<tr><th abbr="6" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 6</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">16</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">25</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">26</td></tr>
<tr><th abbr="7" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 7</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">14</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">18</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">22</td></tr>
<tr><th abbr="8" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 8</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">14</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">18</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">22</td></tr>
<tr><th abbr="9" class="specalt" scope="row" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet2.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #797268; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;">SERIE 9</th><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 50)</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 55)</td><td class="alt" style="background-attachment: initial; background-clip: initial; background-color: #f5fafa; background-image: initial; background-origin: initial; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; color: #797268; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px;">max (al menos 60)</td></tr>
<tr><th class="logger" colspan="4" style="background-attachment: initial; background-clip: initial; background-image: url(http://masfuertequeelhierro.com/blog/images/bullet1.gif); background-origin: initial; background-repeat: no-repeat no-repeat; border-bottom-color: rgb(193, 218, 215); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(193, 218, 215); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(193, 218, 215); border-right-style: solid; border-right-width: 1px; border-top-color: initial; border-top-style: initial; border-top-width: 0px; color: #4f6b72; font: normal normal bold 10px/normal 'Trebuchet MS', Verdana, Arial, Helvetica, sans-serif; letter-spacing: 2px; padding-bottom: 6px; padding-left: 12px; padding-right: 6px; padding-top: 6px; text-transform: uppercase;"></th></tr>
</tbody></table><div style="background-color: white; font-family: Arial; font-size: 11px; text-align: left;"><br />
</div><h2 style="background-color: white; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; text-align: left;">Prueba Final</h2><div>Una vez que has finalizado las 6 semanas, estas listo para realizar la última semana, 100 flexiones seguidas, ¡tu puedes!</div><div><br />
</div><h2 style="background-color: white; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; text-align: left;"><br />
</h2>Anonymoushttp://www.blogger.com/profile/15687330572686429133noreply@blogger.com5tag:blogger.com,1999:blog-2985603510614085442.post-58222126251924874032011-11-14T10:24:00.000-04:002011-11-14T10:24:07.293-04:00Colección Bershka invierno 2011/2012<div style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 15px; line-height: 20px; margin-bottom: 1em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;">Últimamente <strong>Bershka </strong>ha mejorado mucho sus lookbooks y catálogos. Si en la primera campaña nos decepcionó<a href="http://www.trendencias.com/marcas/catalogo-bershka-otono-invierno-20112012-no-apto-para-todos-los-publicos" style="color: #cf0047; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: none;"> </a>y presentó más de lo mismo (leggings de vinilo, camisetas rockeras, y poco más), la marca ha cambiado el rumbo hacia un mejorado estilo en su <strong>catálogo invierno 2011/2012</strong>.</div><div style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 15px; line-height: 20px; margin-bottom: 1em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;"><span class="Apple-style-span" style="color: #333333;"> P</span><span class="Apple-style-span" style="color: #333333;">ara el </span><strong>invierno </strong><span class="Apple-style-span" style="color: #333333;">nos presenta una colección con mucha superposición de prendas de punto, con prendas originales, diferentes, que se combinan con accesorios ultima tendencia para crear looks mucho más interesantes.</span></div><br />
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<div style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 15px; line-height: 20px; margin-bottom: 1em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ_ZwcqOgDNVpgZGBvi2VIzAFY-gC6t05tgnYp1ZMuJDj2YyJaHwqJiWQuNqAX_VJW0LsqutP5iwDT_AGKLnMHfywGczp-vvX1VYg4h8BAyhpCjxezBj-Khel6oDKE2IagbqrW4VUp/s1600/normal_bershka+noche.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ_ZwcqOgDNVpgZGBvi2VIzAFY-gC6t05tgnYp1ZMuJDj2YyJaHwqJiWQuNqAX_VJW0LsqutP5iwDT_AGKLnMHfywGczp-vvX1VYg4h8BAyhpCjxezBj-Khel6oDKE2IagbqrW4VUp/s320/normal_bershka+noche.jpg" width="205" /></a></div><br />
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