War Zone 1.0

[malfa81]

Lunedì A. 5x 5 medio+ gambe/abs
Rem bil 5x 5 x 58@60’’
Panca 5x 5 x 65@60’’
Squat libero 1x 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

[malfa81]

martedì (12:30-13:30) B. 5x5 leggero + petto/spalle/bicipiti
Panca 5x5 x 60 @60-90’’
Rem bil 5x 5 x 55.5 @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

[malfa81]

Giovedì C. 5x5 medio+dorso/tricipiti C. 5x5 pesante+dorso/tricipiti
Rem bil 5x 5 x 58@60’’
Panca 5x 5 x 65@60’’
Pull up appesantito 2x max x 5D @60’’
Pulley 1x 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 07-11-2014 at 11:34:05 ---------- Previous post was 06-11-2014 at 14:58:49 ----------

Giovedì sera: 1h calcetto

[malfa81]

Lunedì A. 5x 5 pesante+ gambe/abs
Rem bil 5x 5 x 65.5@90’’
Panca 5x 5 x 67.5@90’’
Squat libero 1x 20 x 70 @60’’
Leg ex 1x max x 40-30-20 DD@60’’
Leg press hummer 1x max RP x 100 @60’’
Leg curl 1x max x 40-30 D @60’’
Calf raise 1x max x120 RP @60’’
Calf raise alla leg press hammer 1x max x100 @60’’
Abs 1x max HD

[malfa81]

martedì (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 1x 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 1x max x14-10 D@60’’
Abs 1x max HD

[malfa81]

Mercoledì sera: 54' corsa

---------- Post added at 18:13:09 ---------- Previous post was at 11:17:21 ----------

Giovedì sera: 1h calcetto

---------- Post added 14-11-2014 at 15:08:36 ---------- Previous post was 13-11-2014 at 18:13:09 ----------

Giovedì C. 5x5 pesante+dorso/tricipiti
Rem bil 5x 5 x 65.5@60’’
Panca 5x 5 x 67.5@60’’
Pull up appesantito 1x max x 5D @60’’
Pulley 1x 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 1x max x20 RP @60’’
Abs 1x max HD

[malfa81]

Venerdì sera: 54' corsa

---------- Post added at 15:03:51 ---------- Previous post was at 12:11:53 ----------

Lunedì 5x5. A leggera
Rem bil 5x 5 x 58@60’’
Panca 5x 5 x 62.5@60’’
Squat SM 1x 20 x 80 con RP @60’’
Pull up appesantito 1x max x 5D @60’’
Bench press su inclinata 1x max x 50 RP @60’’
Curl bil 1x max x 28 RP @60’’
Push down 1x max x 35-25 D @60’’
Calf raise 1x max x100 @60’’
Abs 1x max HD

---------- Post added 18-11-2014 at 14:52:52 ---------- Previous post was 17-11-2014 at 15:03:51 ----------

Martedì 5x5. B media
Panca 5x5 x 65 @60-90’’
Rem bil 5x 5 x 60.5@60-90’’
Leg ex 1x max x 50 DRP @60’’
Pull down/ dip SS 1x max x50/ 1xmax@60’’
Alzate laterali 1x max x 10-8 D @60’’
Curl manubri 1x max x 16-12 D @60’’
French press/bench stretto SC 1x max x 38@60’’
Calf raise alla leg press hammer 1x max x120 DRP @60’’
Abs 1x max HD

---------- Post added at 18:53:27 ---------- Previous post was at 14:52:52 ----------

Martedì sera: 54' corsa

[malfa81]

giovedì 5x5. A leggera
Rem bil 5x 5 x 58@60’’
Panca 5x 5 x 62.5@60’’
Squat SM 1x 20 x 80 con RP @60’’
Pull up appesantito 1x max x 5D @60’’
Bench press su inclinata 1x max x 50 RP @60’’
Curl bil 1x max x 28 RP @60’’
Push down 1x max x 35-25 D @60’’
Calf raise 1x max x100 @60’’
Abs 1x max HD

[malfa81]

Giovedi sera: 54' corsa

---------- Post added at 14:58:23 ---------- Previous post was at 12:45:57 ----------

Lunedì 5x5. B media
Panca 5x5 x 65 @60-90’’
Rem bil 5x 5 x 60.5@60-90’’
Leg ex 1x max x 50 DRP @60’’
Pull down/ dip SS 1x max x50/ 1xmax@60’’
Alzate laterali 1x max x 10-8 D @60’’
Curl manubri 1x max x 16-12 D @60’’
French press/bench stretto SC 1x max x 38@60’’
Calf raise alla leg press hammer 1x max x120 DRP @60’’
Abs 1x max HD


---------- Post added 25-11-2014 at 14:58:49 ---------- Previous post was 24-11-2014 at 18:26:55 ----------

Martedì 5x5. A leggera
Rem bil 5x 5 x 58@60’’
Panca 5x 5 x 62.5@60’’
Squat SM 1x 20 x 80 con RP @60’’
Pull up appesantito 1x max x 5D @60’’
Bench press su inclinata 1x max x 50 RP @60’’
Curl bil 1x max x 28 RP @60’’
Push down 1x max x 35-25 D @60’’
Calf raise 1x max x100 @60’’
Abs 1x max HD

---------- Post added 26-11-2014 at 12:01:10 ---------- Previous post was 25-11-2014 at 14:58:49 ----------

Martedì: 30' corsa (causa pioggia!!!)

[malfa81]

Giovedì sera: 1h calcetto

---------- Post added 28-11-2014 at 14:58:40 ---------- Previous post was 27-11-2014 at 18:18:14 ----------

VENERDì 5x5. B media
Panca 5x5 x 65 @60-90’’
Rem bil 5x 5 x 60.5@60-90’’
Leg ex 1x max x 50 DRP @60’’
Pull down/ dip SS 1x max x50/ 1xmax@60’’
Alzate laterali 1x max x 10-8 D @60’’
Curl manubri 1x max x 16-12 D @60’’
French press/bench stretto SC 1x max x 38@60’’
Calf raise alla leg press hammer 1x max x120 DRP @60’’
Abs 1x max HD

[malfa81]

Lunedì 5x5. A pesante
Rem bil 5x 5 x 65.5@60-90’’
Panca 5x 5 x 62.5-65-70-70-70@60-90’’
Squat SM 1x 20 x 80 con RP @60’’
Pull up appesantito 1x max x 5D @60’’
Bench press su inclinata 1x max x 50 RP @60’’
Curl bil 1x max x 28 RP @60’’
Push down 1x max x 35-25 D @60’’
Calf raise 1x max x100 @60’’
Abs 1x max HD

[malfa81]

martedì 5x5. B media
Panca 5x5 x 65 @60-90’’
Rem bil 5x 5 x 60.5@60-90’’
Leg ex 1x max x 50 DRP @60’’
Pull down/ dip SS 1x max x50/ 1xmax@60’’
Alzate laterali 1x max x 10-8 D @60’’
Curl manubri 1x max x 16-12 D @60’’
French press/bench stretto SC 1x max x 38@60’’
Calf raise alla leg press hammer 1x max x120 DRP @60’’
Abs 1x max HD

---------- Post added 03-12-2014 at 13:08:00 ---------- Previous post was 02-12-2014 at 15:01:13 ----------

Martedì sera: 54' corsa

[malfa81]

Giovedì sera: 1h calcetto

---------- Post added 05-12-2014 at 15:01:22 ---------- Previous post was 04-12-2014 at 16:08:50 ----------

Venerdì 5x5. A pesante
Rem bil 5x 5 x 65.5@60-90’’
Panca 5x 5 x 62.5-65-70-70-70@60-90’’
Squat SM 1x 20 x 80 con RP @60’’
Pull up appesantito 1x max x 5D @60’’
Bench press su inclinata 1x max x 50 RP @60’’
Curl bil 1x max x 28 RP @60’’
Push down 1x max x 35-25 D @60’’
Calf raise 1x max x100 @60’’
Abs 1x max HD

---------- Post added at 16:23:42 ---------- Previous post was at 15:01:22 ----------

Venerdì sera: 54' corsa

[malfa81]

lunedì sera: 54' corsa

---------- Post added at 14:59:32 ---------- Previous post was at 12:37:05 ----------

Martedì A.
Rem bil 3x3 x 65.5@60’’
Panca 3x3 x 70@60-90’’
Squat SM 1x 8 x 110 con RP @60’’
Pull up appesantito 1x max x 5D @60’’
Press manubri su inclinata 1x max x 26 RP @60’’
Curl manubri 1x max x 14 RP @60’’
Spinte sopra la testa singole 1x max x 12 RP @60’’
Calf raise 1x max x120 DRP @60’’
Abs 1x max HD

[malfa81]

Mrcoledì B.
Panca 3x3 x 70 @60-90’’
Rem bil 3x3 x 65.5@60’’
Leg ex 1x max x 50 DRP @60’’
Pull down/ dip appesantito SS 1x max x50/ 1xmax x5@60’’
Alzate laterali 1x max x 10-8 D @60’’
Curl al cavo basso 1x max x 25-20-15 DD @60’’
Push down fune 1x max x 25-20-15 DD @60’’
Calf raise alla leg press hammer 1x max x120 DRP @60’’
Abs 1x max HD

---------- Post added at 18:34:41 ---------- Previous post was at 15:02:45 ----------

---------- Post added 11-12-2014 at 15:11:44 ---------- Previous post was 10-12-2014 at 18:34:41 ----------

Giovedì: 1h calcetto