War Zone 1.0

[malfa81]

mercoledì 1h calcetto

[malfa81]

venerdì dorso
stacco 2x1x140.5@120-240’’
Chin up 2x max@120’’
Pull down 2x 6-8 x 60+ 10' statica@120’’
Pulley 2x max x60-50-40 DD@90’’
Rematore manubrio singolo 2x 6-8 x 26@60’’ x braccio
Back ex 2x max x20@60’’


Shrugh bilancere 2x max x58@90’’
Shrugh manubri su inclinata 1x 8-12x22@90’’
Curl manubri a martello 3x max x14@90’’

[malfa81]

Nuova scheda ..più "massosa" e meno "forzuta"

Lunedì dorso- gambe - calf -abs
stacco 2x2x125.5@120-240’’
Pull up 3x max@120’’
Pulley 3x 6-8 x 60@90’’
Squat 3x3x130.5@120-240’’
Leg ext. 3x 8-12 x 40@90’’
Leg curl 3x 8-12 x 35@90’’
Calf raise alla macchina 3x 8-12 x 100@90’’
Abs 3x max @90’’

---------- Post added 19-03-2013 at 14:23:33 ---------- Previous post was 18-03-2013 at 14:35:28 ----------

Martedì
petto-spalle-braccia
Bench press 3-2-1x82.5-87.5-97.5@120-240’’
Press manubri a 30° 3x6-8x28@90’’
Alzate laterali 3x 8-12 x 10@90’’
Press manubri 3x 6-8 x 18@90’’
Curl bil 3x 6-8 x 33@120’’
Push down 3x 8-10 x 35@120’’
Curl su inclinata 3x 8-10 x 12@90’’
Spinte singole sopra la testa 3x 10-12 x 12@90’’

[Otaku90]

E' una multi?

[malfa81]

E' una multi?

ciao ale...
una A-B-A-B...... giusto per cambiare!!!

---------- Post added 20-03-2013 at 17:10:51 ---------- Previous post was 19-03-2013 at 22:26:41 ----------

mercoledì 1h calcetto

---------- Post added 21-03-2013 at 14:46:42 ---------- Previous post was 20-03-2013 at 17:10:51 ----------

Giovedì dorso- gambe - calf -abs
stacco 2x2x130.5@120-240’’
Pull up 3x max@120’’
Pulley 3x 6-8 x 60@90’’
Squat 3x5x120.5@120-240’’
Leg ext. 3x 8-12 x 40@90’’
Leg curl 3x 8-12 x 35@90’’
Calf raise alla macchina 15-20 x 80@60’’
Abs 3x max @60’’

---------- Post added 22-03-2013 at 12:53:54 ---------- Previous post was 21-03-2013 at 14:46:42 ----------

Venerdì
ore 12-13 1h tennis

---------- Post added at 15:32:17 ---------- Previous post was at 12:53:54 ----------

0re 18-19
petto-spalle-braccia
Bench press 3x3x82.5@120-240’’
Press manubri a 30° 3x6-8x28@90’’
Alzate laterali 3x 8-12 x 10@90’’
Press manubri 3x 6-8 x 18@90’’
Curl bil 3x 6-8 x 33@120’’
Push down 3x 8-10 x 35@120’’
Curl su inclinata 3x 8-10 x 12@90’’
Spinte singole sopra la testa 3x 10-12 x 12@90’’

[Otaku90]

ciao Fabri. Come stai impostando le progressioni?

[malfa81]

Lunedì dorso- gambe - calf -abs
stacco 2x1x135.5@120-240’’
Pull up 3x max@120’’
Pulley 3x 6-8 x 60@90’’
Squat 3x3x130.5@120-240’’
Leg ext. 3x 8-12 x 40@90’’
Leg curl 3x 8-12 x 35@90’’
Calf raise alla macchina 3x 8-12 x 100@90’’
Abs 3x max @90’’

---------- Post added at 16:08:02 ---------- Previous post was at 16:01:41 ----------

ciao Fabri. Come stai impostando le progressioni?

ho modificato il ciclo russo....sullo stacco non mi piacciono le reps alte.....quindi l'ho adattato

---------- Post added at 22:00:25 ---------- Previous post was at 16:08:02 ----------

A. Dorso-Gambe-Calf-Abs

	18-03-2013	21-03-2013	25-03-2013	28-03-2013
stacco	2x2x125.5@120-240’’	2x2x130.5@120-240’’	2x1x135.5@120-240’’	1x1x145.5@120-240’’
Pull up	3x max@120’’	3x max@120’’	3x max@120’’	3x max@120’’
Pulley	3x 6-8 x 60@90’’	3x 6-8 x 60@90’’	3x 6-8 x 60@90’’	3x 6-8 x 60@90’’
Squat	3x3x130.5@120-240’’	3x5x120.5@120-240’’	2x2x135.5@120-240’’	3x5x120.5@120-240’’
Leg ext.	3x 8-12 x 40@90’’	3x 8-12 x 40@90’’	3x 8-12 x 40@90’’	3x 8-12 x 40@90’’
Leg curl	3x 8-12 x 35@90’’	3x 8-12 x 35@90’’	3x 8-12 x 35@90’’	3x 8-12 x 35@90’’
Calf raise alla macchina	3x 8-12 x 100@90’’	3x 15-20 x 80@60’’	3x 8-12 x 100@90’’	3x 15-20 x 80@60’’
Abs	3x max @90’’	3x max @60’’	3x max @90’’	3x max @60’’

B. petto-spalle-braccia

	19-03-2013	22-03-2013	26-03-2013	29-03-2013
Bench press	3-2-1x82.5-87.5-97.5@120-240’’	3x3x 82.5@120’’	3-2-1x82.5-87.5-97.5@120-240’’	3x3x 82.5@120’’
Press manubri a 30°	3x6-8x28@90’’	3x6-8x28@90’’	3x6-8x28@90’’	3x6-8x28@90’’
Alzate laterali	3x 8-12 x 10@90’’	3x 8-12 x 10@90’’	3x 8-12 x 10@90’’	3x 8-12 x 10@90’’
Press manubri	3x 6-8 x 18@90’’	3x 6-8 x 18@90’’	3x 6-8 x 18@90’’	3x 6-8 x 18@90’’
Curl bil	3x 6-8 x 33@120’’	3x 6-8 x 33@120’’	3x 6-8 x 33@120’’	3x 6-8 x 33@120’’
Push down	3x 8-10 x 35@120’’	3x 8-10 x 35@120’’	3x 8-10 x 35@120’’	3x 8-10 x 35@120’’
Curl su inclinata	3x 8-10 x 12@90’’	3x 8-10 x 12@90’’	3x 8-10 x 12@90’’	3x 8-10 x 12@90’’
Spinte singole sopra la testa	3x 10-12 x 12@90’’	3x 10-12 x 12@90’’	3x 10-12 x 12@90’’	3x 10-12 x 12@90’’

---------- Post added at 22:05:12 ---------- Previous post was at 22:00:25 ----------

progressione in 2 settimane

[malfa81]

Martedì
petto-spalle-braccia
Bench press 3-2-1x82.5-87.5-97.5@120-240’’
Press manubri a 30° 3x6-8x28@90’’
Alzate laterali 3x 8-12 x 10@90’’
Press manubri 3x 6-8 x 18@90’’
Curl bil 3x 6-8 x 33@120’’
Push down 3x 8-10 x 35@120’’
Curl su inclinata 3x 8-10 x 12@90’’
Spinte singole sopra la testa 3x 10-12 x 12@90’’

---------- Post added at 14:16:49 ---------- Previous post was at 12:45:05 ----------

mercoledì 1h calcetto

[malfa81]

adesso riposo fino a mercoledì ..dopo 3 mesi di allenamento a stecca ci vogliono 5gg di riposo!!

[Otaku90]

Ciao Fabri, un po in ritardo ma buona pasqua

Inviato dal mio MB860 con Tapatalk 2

[malfa81]

Ciao Fabri, un po in ritardo ma buona pasqua

Inviato dal mio MB860 con Tapatalk 2

Buona pasqua anche a te
son appena rientrato dalle ferie..
Tu tutto bene?

---------- Post added at 18:55:53 ---------- Previous post was at 18:45:53 ----------

petto-spalle-braccia
Bench press 3x3x82.5@120-240’’
Press manubri a 30° 3x6-8x28@90’’
Alzate laterali 3x 8-12 x 10@90’’
Press manubri 3x 6-8 x 18@90’’
Curl bil 3x 6-8 x 33@120’’
Push down 3x 8-10 x 35@120’’
Curl su inclinata 3x 8-10 x 12@90’’
Spinte singole sopra la testa 3x 10-12 x 12@90’’

---------- Post added 03-04-2013 at 16:03:18 ---------- Previous post was 02-04-2013 at 18:55:53 ----------

mercoledì 1h calcetto

---------- Post added 04-04-2013 at 15:48:54 ---------- Previous post was 03-04-2013 at 16:03:18 ----------

giovedì: 1h tennis

---------- Post added 05-04-2013 at 13:09:44 ---------- Previous post was 04-04-2013 at 15:48:54 ----------

Venerdi dorso- gambe - calf -abs
stacco 1x1x145.5@120-240’’
Pull up 3x max@120’’
Pulley 3x 6-8 x 60@90’’
Squat 3x5x120.5@120-240’’
Leg ext. 3x 8-12 x 40@90’’
Leg curl 3x 8-12 x 35@90’’
Calf raise alla macchina 3x 15-20 x 80@90’’
Abs 3x max @60’’

[santib]

buono lo stacco e lo squat

[malfa81]

buono lo stacco e lo squat

Grazie santino..... adesso punto al 100 e 150kg rispettivamente.... ma inizio anche la dieta in vista dell'estate!!

[malfa81]

lunedì dorso
stacco 3x1x135.5@120-240’’
pull up appesantiti 2x max x 10@120’’
Pull down inverso 1x 6-8 x 60@120’’
Pulley 2x max x60@90’’
Rematore manubrio singolo 3x 6-8 x 26@30’’ x braccio
Back ex 2x max x20@60’’


Shrugh bilancere 2x max x58@90’’
Shrugh manubri su inclinata 1x 8-12x22@90’’
Curl manubri a martello 2x max x14@90’’

[malfa81]

Martedì spalle-TRIC-ABS


Military press alla SM 3x5x55.5 @120’’
Alzate laterali s 2x 8-10x12@90’’
Alzate busto flesso da seduto 2x 10-12x 14@90’’

Bench press stretto 3x5x70@120’’
spinte singole sopra la testa 2x 6-8x 12@90’’
Push down 2x 8-10x 35@90’’

abs 3X max @90''

---------- Post added 10-04-2013 at 18:46:08 ---------- Previous post was 09-04-2013 at 18:59:11 ----------

mercoledì: 1h calcetto

---------- Post added 11-04-2013 at 14:56:10 ---------- Previous post was 10-04-2013 at 18:46:08 ----------

giovedì
petto-braccia
Bench press 3x1x95@120-240’’
Press manubri a 30° 1x6-8x28@90’’
bench press machine 1x5x70RP* @120’’
cross over cavi alti 1 x max @30@60''
dip appesantiti 1 x max @16@90''

Curl man 3x 6x 16@120’’
Curl ez larry scott 2x 8-10 x 25.5@90’’
Curl su inclinata 2x max x 14@90’’
curl martello 1 x max @14

---------- Post added 12-04-2013 at 13:31:34 ---------- Previous post was 11-04-2013 at 14:56:10 ----------

Venerdì: gambe
squat 5x5x125.5@120''
Leg ex 1x5x70 RP* @90’’
Leg press hammer 1x5-8x160@120’’
Stacchi rumeni 1x5x 98 @120’’
Leg curl 1x max x45 RP @90’’
Calf raise alla macchina 2x8-10x 110@90’’
Calf raise alla pressa hammer 1x max x 130 @90’’
ABS 3x max@90’’