Venerdì (pranzo): 1h tennis
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"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
Diario http://www.bodyweb.com/forums/thread...3-War-Zone-1-0 -
Venerdì sera: 54' corsa
---------- Post added at 18:09:57 ---------- Previous post was at 15:08:07 ----------
Lunedì 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
---------- Post added 16-12-2014 at 15:17:01 ---------- Previous post was 15-12-2014 at 18:09:57 ----------
Martedì 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 17:10:55 ---------- Previous post was at 15:17:01 ----------
martedì sera: 54' corsa"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
Diario http://www.bodyweb.com/forums/thread...3-War-Zone-1-0Commenta
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mercoledì sera: 54' corsa"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
Diario http://www.bodyweb.com/forums/thread...3-War-Zone-1-0Commenta
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Giovedì 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
---------- Post added at 18:56:08 ---------- Previous post was at 18:20:55 ----------
Giovedì: 1h calcetto
---------- Post added 19-12-2014 at 15:09:24 ---------- Previous post was 18-12-2014 at 18:56:08 ----------
Venerdì (pranzo): 1h tennis"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
Diario http://www.bodyweb.com/forums/thread...3-War-Zone-1-0Commenta
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Lunedì B.
Panca 3x3 x 70 @60-90’’
Rem bil 5x5 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"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
Diario http://www.bodyweb.com/forums/thread...3-War-Zone-1-0Commenta
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Lendì: 54' corsa
mercoledì A.
Rem bil 5x3 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
---------- Post added 08-01-2015 at 15:05:19 ---------- Previous post was 07-01-2015 at 15:29:36 ----------
Giovedi (pranzo): 1h tennis"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
Diario http://www.bodyweb.com/forums/thread...3-War-Zone-1-0Commenta
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Venerdi B.
Panca 3x3 x 70 @60-90’’
Rem bil 5x5 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 17:27:48 ---------- Previous post was at 15:31:26 ----------
Venerdì sera: 54' corsa"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
Diario http://www.bodyweb.com/forums/thread...3-War-Zone-1-0Commenta
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Giovedì A.
Rem bil 5x3 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
---------- Post added 16-01-2015 at 14:46:03 ---------- Previous post was 15-01-2015 at 17:24:10 ----------
Venerdi B.
Panca 3x3 x 70 @60-90’’
Rem bil 5x5 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"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
Diario http://www.bodyweb.com/forums/thread...3-War-Zone-1-0Commenta
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a. Gambe -abs
Squat SM 3x 10 x 100 @90’’
Leg ex 2x max x 40-30-20 DD@60’’
Leg press hummer 1x max RP x 100 @60’’
Leg curl 2x max x 40-30 D @60’’
Calf raise 2x max x120 DRP @60’’
Calf raise alla leg press hammer 2x max x100 @60’’
Abs 2x max HD"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
Diario http://www.bodyweb.com/forums/thread...3-War-Zone-1-0Commenta
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B. petto/spalle/bicipiti
Dip appesantito 3 x max x 14 @60’’
Bench machine 2x max x60 DRP @60’’
Cross over 1x max x 30-20 D @60’’
Military press machine 2x max x 45 RP @60’’
Alzate laterali a busto flesso 1x max x 9-6 D @60’’
Curl larry scott 2x max x30.5RP @60’’
Curl manubri su inclinata 2x max x14-10 D @60’’"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
Diario http://www.bodyweb.com/forums/thread...3-War-Zone-1-0Commenta
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c. dorso-tricipiti
Rem bil 5x 5 x 65.5 @90’’
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 2x max x 60 @60’’
Push down 2x max x 35-25 D@60’’
Spinte sopra la testa al cavo alto 2x max x20 RP @60’’
---------- Post added 23-01-2015 at 15:13:05 ---------- Previous post was 22-01-2015 at 18:36:40 ----------
Venerdi: 1h tennis"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
Diario http://www.bodyweb.com/forums/thread...3-War-Zone-1-0Commenta
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Lunedì A. Gambe -abs
Squat SM 3x 10 x 100 @90’’
Leg ex 2x max x 40-30-20 DD@60’’
Leg press hummer 1x max RP x 100 @60’’
Leg curl 2x max x 40-30 D @60’’
Calf raise 2x max x120 DRP @60’’
Calf raise alla leg press hammer 2x max x100 @60’’
Abs 2x max HD"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
Diario http://www.bodyweb.com/forums/thread...3-War-Zone-1-0Commenta
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martedì sera: 40' corsa
---------- Post added at 16:42:44 ---------- Previous post was at 14:51:13 ----------
mercoledì B. petto/spalle/bicipiti
Dip appesantito 3 x max x 14 @60’’
Bench machine 2x max x60 DRP @60’’
Cross over 1x max x 30-20 D @60’’
Military press machine 2x max x 45 RP @60’’
Alzate laterali a busto flesso 1x max x 9-6 D @60’’
Curl larry scott 2x max x30.5RP @60’’
Curl manubri su inclinata 2x max x14-10 D @60’’
---------- Post added 29-01-2015 at 15:01:13 ---------- Previous post was 28-01-2015 at 16:42:44 ----------
c. Giovedì dorso-tricipiti
Rem bil 5x 5 x 65.5 @90’’
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 2x max x 60 @60’’
Push down 2x max x 35-25 D@60’’
Spinte sopra la testa al cavo alto 2x max x20 RP @60’’
---------- Post added 30-01-2015 at 12:07:16 ---------- Previous post was 29-01-2015 at 15:01:13 ----------
Giovedì: 1h calcetto"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
Diario http://www.bodyweb.com/forums/thread...3-War-Zone-1-0Commenta
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Venerdì: 40' corsa
---------- Post added at 15:05:22 ---------- Previous post was at 12:05:33 ----------
a. Gambe -abs
Squat SM 3x 10 x 100 @90’’
Leg ex 2x max x 40-30-20 DD@60’’
Leg press hummer 1x max RP x 100 @60’’
Leg curl 2x max x 40-30 D @60’’
Calf raise 2x max x120 DRP @60’’
Calf raise alla leg press hammer 2x max x100 @60’’
Abs 2x max HD
---------- Post added 03-02-2015 at 14:30:56 ---------- Previous post was 02-02-2015 at 15:05:22 ----------
Lunedì sera: 45' corsa
---------- Post added at 17:17:44 ---------- Previous post was at 14:30:56 ----------
Martedì (pranzo): 1h tennis
---------- Post added 04-02-2015 at 15:00:52 ---------- Previous post was 03-02-2015 at 17:17:44 ----------
mercoledì B. petto/spalle/bicipiti
Dip appesantito 3 x max x 14 @60’’
Bench machine 2x max x60 DRP @60’’
Cross over 1x max x 30-20 D @60’’
Military press machine 2x max x 45 RP @60’’
Alzate laterali a busto flesso 1x max x 9-6 D @60’’
Curl larry scott 2x max x30.5RP @60’’
Curl manubri su inclinata 2x max x14-10 D @60’’"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
Diario http://www.bodyweb.com/forums/thread...3-War-Zone-1-0Commenta
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Giovedì: 1h calcetto
---------- Post added at 16:23:23 ---------- Previous post was at 15:03:46 ----------
c. Venerdi dorso-tricipiti
Rem bil 5x 5 x 65.5 @90’’
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 2x max x 60 @60’’
Push down 2x max x 35-25 D@60’’
Spinte sopra la testa al cavo alto 2x max x20 RP @60’’"Sbalordito rimase il diavolo quando comprese quanto osceno fosse il bene e vide la virtu' nello splendore delle sue forme sinuose!"
Diario http://www.bodyweb.com/forums/thread...3-War-Zone-1-0Commenta
Commenta