War Zone 1.0

[malfa81]

continua l'andamento al rialzo delle kcal portando a -500 kcal/die sempre (che poi sarebbero 500k/cal scarse a settimana in più). resterò così per due week (a chiusura del ciclo di allenamento.) poi altre 250 kcal al giorno in più e vediamo come va il rapportomassa/panza

---------- Post added at 13:53:48 ---------- Previous post was at 10:59:02 ----------

lunedì 5x5 B. Media
Panca 5x5 x 65@60-90’’
Rem bil 5x 5 x 50.5@60-90’’
stacco 1x 5 x 90.5 @60’’
Pull up 1x max @60’’
Alzate laterali 1x 8-10 x 8 @60’’
Curl manubri su inclinata 1x 8-10 x 14 @60’’
Spinte singole sopra la testa 1x 8-10 x 12 @20’’ x lato
Calf raise alla leg press hammer 1x max x120 @60’’
abs 1 x max

---------- Post added at 17:22:47 ---------- Previous post was at 13:53:48 ----------

Lunedì (sera): 45' corsetta leggera



---------- Post added at 13:58:31 ---------- Previous post was at 11:24:30 ----------

martedi (12:30-13:30) 5x5 A. leggera
Rem bil 5x 5 x 45.5@60’’
Panca 5x 5 x 55@60’’
Squat libero 1x 20 x 70 @60’’
Pull up 1x max @60’’
Military press 1x 6-8 x 38 @60’’
Curl bil 1x 6-8 x 28 @60’’
Push down 1x 8-10 x 35 @60’’
Calf raise 1x max x100 @60’’
Abs 1x max

[malfa81]

mercoledì: 45' corsetta leggera

---------- Post added at 13:42:35 ---------- Previous post was at 11:04:31 ----------

giovedì 5x5 B. Media
Panca 5x5 x 65@60-90’’
Rem bil 5x 5 x 50.5@60-90’’
stacco 1x 5 x 90.5 @60’’
Pull up 1x max @60’’
Alzate laterali 1x 8-10 x 8 @60’’
Curl manubri su inclinata 1x 8-10 x 14 @60’’
Spinte singole sopra la testa 1x 8-10 x 12 @20’’ x lato
Calf raise alla leg press hammer 1x max x120 @60’’
abs 1 x max

---------- Post added at 17:14:13 ---------- Previous post was at 13:42:35 ----------

Giovedì sera: 1h calcetto

---------- Post added 26-09-2014 at 13:30:27 ---------- Previous post was 25-09-2014 at 17:14:13 ----------

venerdì: 1h tennis

[malfa81]

dopo un sabato+domenica devastanti a livello alimentare, ricomincio ad allenarmi e mangiar pulito (o quasi )...sarà tostissima oggi XD!!!

---------- Post added at 16:51:50 ---------- Previous post was at 11:45:49 ----------

lunedì 5x5 A. pesante
Rem bil 5x 5 x 5x 5 x 65.5-68-70.5-70.5-70.5@90’'
Panca 5x 62.5 5x65 5x67.5 5x67.5 3x67.5@90-120’’
Squat libero 1x 20 x 70 @60’’
Pull up 1x max @60’’
Military press 1x 6-8 x 38 @60’’
Curl bil 1x 6-8 x 28 @60’’
Push down 1x 8-10 x 35 @60’’
Calf raise 1x max x100 @60’’
Abs 1x max

---------- Post added 30-09-2014 at 10:26:37 ---------- Previous post was 29-09-2014 at 16:51:50 ----------

lunedì: 52' corsetta leggera

---------- Post added at 13:43:09 ---------- Previous post was at 10:26:37 ----------

martedì: 1h tennis

[malfa81]

mercoledì 5x5 B. Media
Panca 5x5 x 65@60-90’’
Rem bil 5x 5 x 50.5@60-90’’
stacco 1x 5 x 90.5 @60’’
Pull up 1x max @60’’
Alzate laterali 1x 8-10 x 8 @60’’
Curl manubri su inclinata 1x 8-10 x 14 @60’’
Spinte singole sopra la testa 1x 8-10 x 12 @20’’ x lato
Calf raise alla leg press hammer 1x max x120 @60’’
abs 1 x max

---------- Post added at 17:46:22 ---------- Previous post was at 13:51:00 ----------

mercoledì: 52' corsetta leggera

---------- Post added 02-10-2014 at 16:22:46 ---------- Previous post was 01-10-2014 at 17:46:22 ----------

Giovedì sera: 1h calcetto

---------- Post added 03-10-2014 at 13:57:00 ---------- Previous post was 02-10-2014 at 16:22:46 ----------

venerdì 5x5 A. pesante
Rem bil 5x 5 x 5x 5 x 65.5-68-70.5-70.5-70.5@90’’
Panca 5x 62.5 5x65 5x67.5 5x67.5 3x67.5@90-120’’
Squat libero 1x 20 x 70 @60’’
Pull up 1x max @60’’
Military press 1x 6-8 x 38 @60’’
Curl bil 1x 6-8 x 28 @60’’
Push down 1x 8-10 x 35 @60’’
Calf raise 1x max x100 @60’’
Abs 1x max

---------- Post added at 16:10:10 ---------- Previous post was at 13:57:00 ----------

venerdi sera: 52' corsetta leggera

[malfa81]

Kcal portate a -250/die...... a novembre saremo di nuovo a paro

---------- Post added at 14:34:01 ---------- Previous post was at 11:40:31 ----------

Cambio scheda.....sempre 5x5 ma con giorni dedicati ai gruppi muscolari.

A. 5x 5 leggero + gambe/abs
Rem bil 5x 5 x 50.5@60’’
Panca 5x 5 x 55@60’’
Squat libero 2x 20 x 70 @60’’
Leg ex 2x max x 40@60’’
Leg press hummer 1x 6-8 x 120 @60’’
Leg curl 1x max x 35 @60’’
Calf raise 2x max x120 @60’’
Calf raise alla leg press hammer 1x max x100 @60’’
Abs 1x max

---------- Post added at 17:27:58 ---------- Previous post was at 14:34:01 ----------

Lunedì (sera): 52' corsa

[Otaku90]

ciao Fabri, sei aumentato di peso?

[malfa81]

mahh...non mi son pesato, ma in due mesi scarsi non è che puoi aumentare più che tanto...appannato di sicuro...cresce la cotenna...un pò di volume sulle spalle e braccia...ma più acqua che altro...per fare muscolo ci passa

---------- Post added at 14:03:08 ---------- Previous post was at 10:55:53 ----------

B. 5x5 medio+ petto/spalle/bicipiti
Panca 5x5 x 65 @60-90’’
Rem bil 5x 5 x 55.5@60-90’’
Panca 30° manubri 1x 8-10 x 24 @60’’
Cross over 1x max x 25@60’’
Alzate laterali 1x 6-8 x 8 @60’’
Military press 1x max x 38 @60’’
Curl larry scott 2x 6-8 x25.5-28 @60’’
Curl manubri su inclinata 1x max x14 @60’’
Abs 1x max

[malfa81]

Giovedì sera: 1h calcetto

---------- Post added at 14:04:24 ---------- Previous post was at 10:43:11 ----------

Venerdì C. 5x5 +dorso/tricipiti
Rem bil 5x 5 x 50.5@60’’
Panca 5x 5 x 55@60’’
Pull up 2x max @60’’
Pulley 1x max x 40@60’’
Pull down parallelo 1x 8-10 x 40 @60’’
Beck ex inverso alla lat machine 1x max x 40 @60’’
Push down 2x 6-8 x40 @60’’
Spinte sopra la testa al cavo alto 1x max x20 @60’’
Abs 1x max

[malfa81]

A. 5x 5 medio+ gambe/abs
Rem bil 5x 5 x 55.5@60’’
Panca 5x 5 x 65@60’’
Squat libero 1x 20 x 70 @60’’
Leg ex 1x max x 40@60’’
Leg press hummer 1x 6-8 x 120 @60’’
Leg curl 1x max x 35 @60’’
Calf raise 1x max x120 @60’’
Calf raise alla leg press hammer 1x max x100 @60’’
Abs 1x max

[malfa81]

Martedì B. 5x5 leggero+ petto/spalle/bicipiti
Panca 5x5 x 65 @60-90’’
Rem bil 5x 5 x 50.5@60-90’’
Panca 30° manubri 2x 8-10 x 24 @60’’
Cross over 1x max x 25@60’’
Alzate laterali 2x 6-8 x 8 @60’’
Military press 1x max x 38 @60’’
Curl larry scott 2x 6-8 x25.5-28 @60’’
Curl manubri su inclinata 1x max x14 @60’’
Abs 1x max

[malfa81]

Venerdì C. 5x5 medio +dorso/tricipiti
Rem bil 5x 5 x 50.5@60’’
Panca 5x 5 x 55@60’’
Pull up 2x max @60’’
Pulley 1x max x 40@60’’
Pull down parallelo 1x 8-10 x 40 @60’’
Beck ex inverso alla lat machine 1x max x 40 @60’’
Push down 2x 6-8 x40 @60’’
Spinte sopra la testa al cavo alto 1x max x20 @60’’
Abs 1x max

---------- Post added at 17:28:34 ---------- Previous post was at 14:07:22 ----------

Giovedì sera: 1h calcetto

[malfa81]

Lunedì A. 5x 5 pesante + gambe/abs
Rem bil 5x 5x 55.5-58-63-63-63@60’’
Panca 5x 5 x 62.5-65-67.5-67.5-67.5@90’’

Squat libero 1x 20 x 70 @60’’
Leg ex 1x max x 40@60’’
Leg press hummer 1x 6-8 x 120 @60’’
Leg curl 1x max x 35 @60’’
Calf raise 2x max x120 @60’’
Calf raise alla leg press hammer 1x max x100 @60’’
Abs 1x max

---------- Post added 21-10-2014 at 10:34:49 ---------- Previous post was 20-10-2014 at 14:12:33 ----------

Lunedì (sera): 52' corsa

---------- Post added at 14:03:57 ---------- Previous post was at 10:34:49 ----------

Martedì B. 5x5 medio+ petto/spalle/bicipiti
Panca 5x5 x 65 @60-90’’
Rem bil 5x 5 x 55.5@60-90’’
Panca 30° manubri 1x 8-10 x 24 @60’’
Cross over 1x max x 25@60’’
Alzate laterali 1x 6-8 x 8 @60’’
Military press 1x max x 38 @60’’
Curl larry scott 2x 6-8 x25.5-28 @60’’
Curl manubri su inclinata 1x max x14 @60’’
Abs 1x max

[malfa81]

Mercoledì (sera): 52' corsa

---------- Post added 23-10-2014 at 13:56:44 ---------- Previous post was 22-10-2014 at 16:36:15 ----------

Giovedì C. 5x5 pesante+dorso/tricipiti
Rem bil 5x 5 x 55.5-63-63-63-63@60’’
Panca 5x 5 x 62.5-65-67.5-67.5-67.5@60’’
Pull up 1x max @60’’
Pulley 1x max x 40@60’’
Pull down parallelo 1x 8-10 x 40 @60’’
Beck ex inverso alla lat machine 1x max x 40 @60’’
Push down 2x 6-8 x40 @60’’
Spinte sopra la testa al cavo alto 1x max x20 @60’’
Abs 1x max

---------- Post added at 17:25:32 ---------- Previous post was at 13:56:44 ----------

Giovedì sera: 1h calcetto

---------- Post added 24-10-2014 at 11:21:36 ---------- Previous post was 23-10-2014 at 17:25:32 ----------

Venerdì (12-13): 1h tennis

[malfa81]

sabato(sera): 52' corsa

---------- Post added at 15:06:15 ---------- Previous post was at 13:03:24 ----------

Lunedì A. 5x 5 leggero+ gambe/abs
Rem bil 5x 5 x 55.5@60’’
Panca 5x 5 x 60@60’’
Squat libero 2x 20 x 70 @60’’
Leg ex 2x max x 40-30 D@60’’
Leg press hummer 1x max RP x 100 @60’’
Leg curl 2x max x 40-30 D @60’’
Calf raise 2x max x120 RP @60’’
Calf raise alla leg press hammer 1x max x100 @60’’
Abs 1x max HD

---------- Post added at 18:22:40 ---------- Previous post was at 15:06:15 ----------

Lunedì (sera): 54' corsa

---------- Post added 28-10-2014 at 12:43:34 ---------- Previous post was 27-10-2014 at 18:22:40 ----------

martedì: 1h tennis

[malfa81]

mercoledì (12:30-13:30) B. 5x5 medio+ petto/spalle/bicipiti
Panca 5x5 x 65 @60-90’’
Rem bil 5x 5 x 58 @60-90’’
Croci /Panca 30° manubri 2x max/max SC x 24 @60’’
Dip 1 x max @60’’
Cross over 1x max x 30-20 D @60’’
Alzate laterali 2x max x 9-6 D @60’’
Military press 1x max x 38 RP @60’’
Curl larry scott 2x max x28 RP @60’’
Curl manubri su inclinata 2x max x14-10 D@60’’
Abs 1x max HD

---------- Post added at 18:55:36 ---------- Previous post was at 15:01:24 ----------

Mercoledì (sera): 54' corsa

---------- Post added 30-10-2014 at 18:26:23 ---------- Previous post was 29-10-2014 at 18:55:36 ----------

Giovedì sera: 1h calcetto

---------- Post added 31-10-2014 at 15:06:51 ---------- Previous post was 30-10-2014 at 18:26:23 ----------

Venerdì C. 5x5 pesante+dorso/tricipiti C. 5x5 pesante+dorso/tricipiti
Rem bil 5x 5 x 55.5@60’’
Panca 5x 5 x 60@60’’
Pull up appesantito 2x max x 5D @60’’
Pulley 2x max x50-40 D @60’’
Pull down parallelo 1x max x 50 @60’’
Beck ex inverso alla lat machine 1x max x 50 @60’’
Push down 2x max x 35-25 D@60’’
Spinte sopra la testa al cavo alto 2x max x20 RP @60’’
Abs 1x max HD

---------- Post added at 17:26:30 ---------- Previous post was at 15:06:51 ----------

venerdì (sera): 54' corsa