War Zone 1.0

[malfa81]

i bombardoni che ho preso hanno spazzato via la febbre ...non voglio sapere cosa ci fosse dentro....

[malfa81]

venerdì C. ERPR + gambe/complementari
squat 6x4x103.5
panca 6x2x72.5

Squat 1x6x120 RP* @120’’
Leg press hammer 1x3-5x160@120’’
Leg press hammer 1x3-5x160-140 D@120’’
Leg ex 1x5x70 RP* @90’’
Huck squat 1x20x 100 @120’’
Stacchi rumeni 2x5x 98 @120’’
Leg curl 1x8x40 RP @90’’
Calf raise alla pressa hammer 1x8-10x 150RP@90’’
Curl al cavo basso/push down 2xmax x 30/35SS @90''
ABS 3x max@90’’

[malfa81]

Lunedì A. ERPR + petto
squat 6x2x103.5
panca 6x4x72.5
Bench press su inclinata 1x5x70 RP* @120’’
Bench press manubri 30° 1x6-8x26@90’’
Bench press manubri 30° 1x6-8 Fx26@90’’
Cross over cavi alti 1x max x30-25-20DD @60’’
Dip appesantiti 1x max x 16@90’’
Dip appesantiti 1x max x 16D @90’’

Alzate laterali 2x 8-10x 10-8-7 DD@90’’
Alzate busto flesso 1x 12-15x 12@90’’
Alzate busto flesso 1x max x 12RP @90’’
Military press SM 1x5x58.5 RP* @120’’
French press 3x6x40.5@120’’
Push down 2x 8-10x 20 RP @90’’
Spinte sopra la testa al cavo alto 2x max x 25-20-15DD@90’’
Abs 3x 8-12 @90’’

[malfa81]

martedì B. ERPR
stacco 6x5x105.5
Pull up appesantito 1x6x10 RP* @120’’
" 1x max x 7D@90’’
Rematore bilanciere 2x6x 58 @120’
Pulley 1x max x60@90’’
" 1x max x60-50-40DD@90’’
Pull down inversi 1x max x50@90’’
Shrugh manubri 1x max x28RP@90’’
Shrugh manubri su inclinata 1x 8-12x22@90’’
Curl bil 3x6x38@120’’
Curl manubri su inclinata 2x 8-10x 12RP@90’’
Curl con fune al cavo basso 2x max x 30-25-20DD@90’

[malfa81]

Mercoledì: calcetto 1h. + pulizie di casa....arg!!!

[Otaku90]

Mica ti piaceva pulire casa?

[malfa81]

Mica ti piaceva pulire casa?

si,si...alla follia!! E cmq come porno lavandaia faccio la mia porca figura......

[Otaku90]

Comunque Fabri, a parte gli scherzi, vedo che il ciclo russo lo stai portando avanti. Ti sta piacendo molto, vero?

[malfa81]

Non tanto ale a dire il vero...mi sto annoiando un pò...infatti pensavo di introdurre qualche modifica... ho voglia di cambiare un pò.. settimana pross. rivoluziono tutto. terrò solo parte delle progressioni!!

---------- Post added 18-01-2013 at 14:12:30 ---------- Previous post was 17-01-2013 at 14:32:26 ----------

venerdì C. ERPR + gambe/complementari
squat 6x5x103.5
panca 6x2x72.5

Squat 1x7x120 RP* @120’’
Leg press hammer 1x3-5x160@120’’
Leg press hammer 1x3-5x160-140-120 DD@120’’
Leg ex 1x5x70 RP* @90’’
Huck squat 1x20x 100 @120’’
Stacchi rumeni 2x5x 98 @120’’
Leg curl 1x8x40 RP @90’’
Calf raise alla pressa hammer 1x8-10x 150 DRP@90’’
Curl al cavo basso/push down 2xmax x 30/35SS @90''
ABS 3x max@90’’

[malfa81]

Lunedì A. petto bicipiti
panca 4x5x77.5 @120-20''
Bench press su inclinata 1x5x70 RP* @120’’
Bench press manubri 30° 1x6-8x26@90’’
Cross over cavi alti 1x max x30@60’’
Dip appesantiti 1x max x 16@90’’

Curl manubri 3x6x14@120’’
Curl manubri su inclinata 2x 8-10x 12@90’’
Curl con fune al cavo basso 2x max x 30@90’

Abs 3x 8-12 @90’’

---------- Post added at 16:03:42 ---------- Previous post was at 14:31:13 ----------

cmq notavo che con tutto l'alcool che ingurgito nel w.e, lo stomaco invece di ribellarsi migliora come stato di salute...



---------- Post added at 14:20:55 ---------- Previous post was at 14:19:23 ----------

martedì gambe
squat 5x5x108.5@120-240''
Leg ex 1x5x70 RP* @90’’
Leg press hammer 1x3-5x160@120’’
Affondi 1x6x58@120''
Huck squat 1x10x 130 @120’’
Leg curl 1x6x50 RP @90’’
Stacchi rumeni 1x5x 98 @120’’
Calf raise alla macchina 2x8-10x 150@90’’
Calf raise alla pressa hammer 1x15-20x 130 DRP@90’’
ABS 3x max@90’’

---------- Post added 23-01-2013 at 09:13:08 ---------- Previous post was 22-01-2013 at 14:20:55 ----------

mercoledì spalle
Military press alla SM 3x5x50.5@120’’
Alzate laterali singole con appoggio 2x 8-10x8@60’’x braccio
Alzate busto flesso da seduto 1x 10-12x 14@90’’
Military press alla macchina 1x5x85 RP* @120’’

Bench press stretto 3x5x60@120’’
French press su inclinata 2x 6-8x 40.5@90’’
Push down 2x 8-10x 30@90’’

---------- Post added at 15:40:08 ---------- Previous post was at 09:13:08 ----------

Mercoledì sera: 1h calcetto

---------- Post added at 23:35:46 ---------- Previous post was at 15:40:08 ----------



pessima partita...non mi sono divertito....tutti a correre fuori ruolo...buuuu

[malfa81]

venerdì dorso
stacco 4x5x113@120-240’’
Pull up 2x max@120’’
Pull down inverso 1x 6-8 x 60@120’’
Pulley 1x max x60@90’’
Pullover al cavo alto 2x max x20@90’’
Back ex 1x max x20@60’’
Shrugh sm 2x max x60.5@90’’
Shrugh manubri su inclinata 1x 8-12x22@90’’
Curl manubri 2x 10-12x10

[malfa81]

Lunedì A. gambe
squat 4x4x120.5@120-240''
Leg ex 1x5x70 RP* @90’’
Leg press hammer 2x3-5x160@120’’
Affondi 1x6x58@120''
Huck squat 1x10x 130 @120’’
Leg curl 1x6x50 RP @90’’
Stacchi rumeni 1x5x 98 @120’’
Calf raise alla macchina 2x8-10x 150@90’’
Calf raise alla pressa hammer 1x15-20x 130 RP@90’’
ABS 3x max@90’’

---------- Post added 29-01-2013 at 14:32:01 ---------- Previous post was 28-01-2013 at 14:34:36 ----------

martedì B. petto bicipiti
panca 4x4x82.5 @120-240''
Bench press su inclinata 1x6x70 RP* @120’’
Bench press manubri 30° 1x6-8x28@90’’
Bench press manubri 30° 1x6-8x28F@90’’
Cross over cavi alti 1x max x30-25 D@60’’
Dip appesantiti 1x max x 16@90’’




Curl manubri 3x6x14@120’’
Curl manubri su inclinata 2x 8-10x 12RP@90’’
Curl con fune al cavo basso 2x max x 30-25 D@90’

---------- Post added 30-01-2013 at 12:54:20 ---------- Previous post was 29-01-2013 at 14:32:01 ----------

mercoledì.
ore 12-13: 1h tennis

---------- Post added at 19:55:36 ---------- Previous post was at 12:54:20 ----------

ore 21:30-22:30 1h calcetto!!

---------- Post added 31-01-2013 at 15:02:19 ---------- Previous post was 30-01-2013 at 19:55:36 ----------

giovedì spalle-TRIC-ABS
Military press alla SM 2x5x50.5@120’’
Military press alla SM 1x5x50.5 RP@120’’
Alzate laterali singole con appoggio 2x 8-10x8@60’’x braccio
Alzate busto flesso da seduto 1x 10-12x 14 RP@90’’
Military press alla macchina 1x5x85 RP* @120’’


Bench press stretto 3x5x60@120’’
French press su inclinata 2x 6-8x 40.5@90’’
Push down 2x 8-10x 30 RP@90’’

abs 3X15-20@60''

---------- Post added 01-02-2013 at 14:26:19 ---------- Previous post was 31-01-2013 at 15:02:19 ----------

venerdì dorso
stacco 4x4x120.5@120-240’’
Pull up 2x max@120’’
Pull down inverso 1x 6-8 x 60@120’’
Pull down inverso 1x 6-8+ 10' statica x 60@120’’
Pulley 1x max x60-50 D@90’’
Pullover al cavo alto 2x max x20@90’’
Back ex 1x max x20@60’’
Shrugh sm 2x max x60.5RP @90’’
Shrugh manubri su inclinata 1x 8-12x22@90’’
Curl manubri 2x 10-12x10

[malfa81]

Lunedì A. gambe
squat 3x3x125.5@120-240''
Leg ex 1x5x70 RP* @90’’
Leg press hammer 1x3-5x160@120’’
Leg press hammer 1x3-5x160 RP @120’’
Affondi 2x6x58@120''
Huck squat 1x10x 130 @120’’
Leg curl 1x6x50 RP @90’’
Stacchi rumeni 1x5x 98 @120’’
Calf raise alla macchina 2x8-10x 150@90’’
Calf raise alla pressa hammer 1x15-20x 130 DRP@90’’
ABS 3x max@90’’

---------- Post added 05-02-2013 at 15:03:58 ---------- Previous post was 04-02-2013 at 16:11:47 ----------

martedì B. petto bicipiti
panca 3x3x85 @120-240''
Bench press su inclinata 1x6x70 RP* @120’’
Bench press manubri 30° 1x6-8x28@90’’
Bench press manubri 30° 1x6-8x28F@90’’
Cross over cavi alti 1x max x30-25-20 DD@60’’
Dip appesantiti 1x max x 16D@90’’


Curl manubri 3x6x14@120’'
Curl manubri su inclinata 2x 8-10x 12RP@90’’
Curl con fune al cavo basso 2x max x 30-25-20 DD@90’
Curl ez inverso 1 x max x 18

[malfa81]

mercoledì.
ore 12-13: 1h tennis

---------- Post added at 23:22:49 ---------- Previous post was at 16:03:34 ----------

ore 21:30-22:30: 1h calcio

---------- Post added 07-02-2013 at 16:27:38 ---------- Previous post was 06-02-2013 at 23:22:49 ----------

giovedì spalle-TRIC-ABS
Military press alla SM 1x5x50.5@120’’
Military press alla SM 2x5x50.5 RP@120’’
Alzate laterali singole con appoggio 2x 8-10x8@60’’x braccio
Alzate busto flesso da seduto 1x 10-12x 14 RP@90’’
Military press alla macchina 1x5x85 RP* @120’’

Bench press stretto 3x5x60@120’’
French press su inclinata 2x 6-8x 40.5@90’’
Push down 2x 8-10x 30 RP@90’’

abs 3X15-20@60''

---------- Post added 08-02-2013 at 14:22:28 ---------- Previous post was 07-02-2013 at 16:27:38 ----------

venerdì dorso
stacco 3x3x125.5 @120-240’’
Pull up 3x max@120’’
Pull down inverso 1x 6-8 x 60@120’’
Pull down inverso 2x 6-8+ 10' statica x 60@120’’
Pulley 1x max x60-50-40 DD@90’’
Pullover al cavo alto 2x max x20@90’’
Back ex 1x max x20@60’’
Shrugh sm 2x max x60.5 RP @90’’
Shrugh manubri su inclinata 1x 8-12x22@90’’
Curl manubri 2x 10-12x10

[malfa81]

Lunedì A. gambe
squat 2x2x130.5@120-240''
Leg ex 1x5x70 RP* @90’’
Leg press hammer 1x3-5x160 RP @120’’
Leg press hammer 1x3-5x160 RP @120’’
Affondi 2x6x58@120''
Huck squat 1x10x 130 @120’’
Leg curl 2x6x50 RP @90’’
Stacchi rumeni 1x5x 98 @120’’
Calf raise alla macchina 2x8-10x 150@90’’
Calf raise alla pressa hammer 1x15-20x 130 DRP@90’’
ABS 3x max@90’’