War Zone 1.0

[malfa81]

Lunedì: gambe
squat 4x4x130.5@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 110RP@90’’
Calf raise alla pressa hammer 1x max x 130 RP@90’’
ABS 3x max@90’’

---------- Post added 16-04-2013 at 14:01:14 ---------- Previous post was 15-04-2013 at 14:24:27 ----------

martedì
petto-braccia
Bench press 3x1x95@120-240’’
Press manubri a 30° 1x6-8x28@90’’
Press manubri a 30° 1x6-8x28F@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 1x 8-10 x 25.5@90’’
Curl ez larry scott 1x 8-10 x 25.5 RP@90’’
Curl su inclinata 2x max x 14-12D@90’’
curl martello 1 x max @14

---------- Post added 17-04-2013 at 11:53:57 ---------- Previous post was 16-04-2013 at 14:01:14 ----------

mercoledì dorso
stacco 2x1x140.5@120-240’’
pull up appesantiti 2x max x 10@120’’
Pull down inverso 1x 6-8 x 60@120’’
Pulley 1x max x60@90’’
Pulley 1x max x60-50 D@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]

Giovedì:
1h tennis
1h calcetto

---------- Post added 19-04-2013 at 08:53:33 ---------- Previous post was 18-04-2013 at 13:16:25 ----------

venerdì spalle-TRIC-ABS


Military press alla SM 2x5x55.5 @120’’
Military press alla SM 1x5x55.5RP @120’’
Alzate laterali s 2x 8-10x12@90’’
Alzate busto flesso da seduto 2x 10-12x 14RP@90’’

Bench press stretto 3x5x70@120’’
spinte singole sopra la testa 2x 6-8x 12@90’’
Push down 2x 8-10x 35-25 D@90’’

abs 3X max @90''

[malfa81]

Lunedì: gambe
squat 3x3x135.5@120''
Leg ex 1x5x70 RP* @90’’
Leg ex 1x max x40 RP* @90’’
Leg press hammer 1x5-8x160@120’’
Leg press hammer 1x5-8x160 RP* @120’’
Stacchi rumeni 2x5x 98 @120’’
Leg curl 1x max x45 RP @90’’
Calf raise alla macchina 2x8-10x 110 DRP@90’’
Calf raise alla pressa hammer 1x max x 130 DRP@90’’
ABS 3x max@90’’

[malfa81]

martedì
petto-braccia
Bench press 3x1x95@120-240’’
Press manubri a 30° 2x6-8x28F@90’’
bench press machine 1x7x70RP* @120’’
cross over cavi alti 1 x max @30+ 10'' statica @60''
dip appesantiti 1 x max @16D @90''

Curl man 3x 6x 16@120’’
Curl ez larry scott 1x 8-10 x 25.5@90’’
Curl ez larry scott 1x 8-10 x 25.5 RP@90’’
Curl su inclinata 2x max x 14-12-9 DD@90’’
curl martello 1 x max @14

---------- Post added 24-04-2013 at 11:11:21 ---------- Previous post was 23-04-2013 at 13:03:16 ----------

giovedì spalle-TRIC-ABS


Military press alla SM 1x5x55.5 @120’’
Military press alla SM 2x5x55.5RP @120’’
Alzate laterali 1x 8-10x12@90’’
Alzate laterali 1x 8-10x12-9D@90’’
Alzate busto flesso da seduto 2x 10-12x 14RP@90’’

Bench press stretto 3x5x70@120’’
spinte singole sopra la testa 2x 6-8x 12@90’’
Push down 2x 8-10x 35-30-25 DD@90’’

abs 3X max @90''

[malfa81]

lunedì dorso
stacco 2x1x140.5@120-240’’
pull up appesantiti 3x max x 10@120’’
Pull down inverso 1x 6-8 x 60 +10'' statica@120’’
Pulley 2x max x60-50-40 DD@90’’
Rematore manubrio singolo 2x 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’’

---------- Post added at 14:36:10 ---------- Previous post was at 07:42:52 ----------

martedì spalle-TRIC-ABS


Military press alla SM 1x5x55.5 @120’’
Military press alla SM 2x5x55.5RP @120’’
Alzate laterali 1x 8-10x12@90’’
Alzate laterali 1x 8-10x12-9 D@90’’

Alzate busto flesso da seduto 2x 10-12x 14RP@90’’

Bench press stretto 3x5x70@120’’
spinte singole sopra la testa 2x 6-8x 12@90’’
Push down 2x 8-10x 35-25-20 DD@90’’

abs 3X max @90''

---------- Post added 08-05-2013 at 13:04:13 ---------- Previous post was 07-05-2013 at 14:36:10 ----------

mercoledi: 1h calcetto

[Otaku90]

Ciao Fabri, come stai? Oramai scrivo poco ma leggo sempre. Ho visto le foto della gitarella che hai fatto. Sei un buon fotografo

Sent from my MB860 using Tapatalk 2

[malfa81]

Ciao Fabri, come stai? Oramai scrivo poco ma leggo sempre. Ho visto le foto della gitarella che hai fatto. Sei un buon fotografo

Sent from my MB860 using Tapatalk 2

Ciao ale!! In genere tutto a posto..... a parte gli antistaminici per l'allergia...ho sempre sonno!! ma per il resto ok!!

ma che fotografo...ho fatto 696 scatti (è proprio il numero esatto!!!9: un paio dovevano venire decenti!!

Però istanbul è superba!!!
Tu che dici? tutto a posto?

---------- Post added at 11:14:37 ---------- Previous post was at 11:13:50 ----------

giovedi: 1h tennis

---------- Post added at 14:46:59 ---------- Previous post was at 11:14:37 ----------

giovedì
petto-braccia
Bench press 3x1x95@120-240’’
Press manubri a 30° 2xmax x28F@90’’
bench press machine 1x8x70RP* @120’’
cross over cavi alti 2 x max @30+ 10'' statica @60''
dip appesantiti 2 x max @16D @90''

Curl man 3x 6x 16@120’’
Curl ez larry scott 2x 8-10 x 25.5 RP@90’’
Curl su inclinata 2x max x 14-12-9 DD@90’’
curl martello 1 x max @14

[Otaku90]

Io abbastanza bene dai, non mi lamento
Quanto tempo sei stato ad Istambul? Ti è piaciuta?

[malfa81]

"solo 5gg pieni....è enorme!! ed è fantastica....mi avevano detto in molti che fosse la città più bella del mondo....posso solo confermare!!!

---------- Post added at 16:53:16 ---------- Previous post was at 08:10:08 ----------

Venerdì: gambe
squat 2x1x140.5@120''
Leg ex 1x5x70 RP* @90’’
Leg ex 1x max x40 @90’’
Leg press hammer 2x5-8x160 RP* @120’’
Stacchi rumeni 2x5x 98 @120’’
Leg curl 2x max x45 RP @90’’
Calf raise alla macchina 2x8-10x 110 DRP@90’’
Calf raise alla pressa hammer 1x max x 130 DRP@90’’
ABS 3x max@90’’

[malfa81]

lunedì dorso
stacco 1x1x140.5@120-240’’
pull up appesantiti 3x max x 10@120’’
Pull down inverso 2x 6-8 x 60 +10'' statica@120’’
Pulley 2x max x60-50 D@90’’
Rematore manubrio singolo 2x 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’’


---------- Post added 14-05-2013 at 11:08:10 ---------- Previous post was 13-05-2013 at 11:32:29 ----------

Lunedì: petto -spalle

Bench press	3x5x80@120’’
Bench press manubri 30°	2xmax x28@90’’
Cross over cavi alti	1x max x25@60’’
Alzate laterali	3x8-10x10@90’’
Press manubri da seduto	2x8-10x22@90’’
Curl bil	2x6x28@120’’
Push down	2x6x30@120’’
Curl manubri su inclinata	2x max x 14@90’’
Spinte sopra la testa al cavo alto	2x max x 25@90’’

[malfa81]

mercoledì : 1h calcetto

[malfa81]

Giovedì: gambe -dorso-abs
Leg press 3x6-8x150@120’’
Leg ex. 3x10-12x35@90’’
Leg curl 3x10-12x30@90’’
Pulley 3x6-8x40@90’’
Pull down 3x10-12x40@90’’
Pullover cavo alto 3x10-12x20@90’’
Calf machine 3x 8-10x130@90’’
ABS 3x max @90’’

---------- Post added 17-05-2013 at 11:15:43 ---------- Previous post was 16-05-2013 at 13:01:45 ----------

venerdì: petto -spalle - braccia
Bench press 3x5x70@120’’
Bench press manubri 30° 2xmax x28@90’’
Cross over cavi alti 1x max x25@60’’
Alzate laterali 3x8-10x10@90’’
Press manubri da seduto 2x8-10x22@90’’
Curl bil 2x6x30.5@120’’
Push down 2x6x35@120’’
Curl manubri su inclinata 2x max x 14@90’’
Spinte sopra la testa al cavo alto 2x max x 25@90’’

[malfa81]

Lunedì: Petto-spalle-braccia


Bench press 3x5x70@120’’
Bench press manubri 30° 2xmax x28@90’’
Cross over cavi alti 1x max x25@60’’
Alzate laterali 3x8-10x10@90’’
Press manubri da seduto 2x8-10x22@90’’
Curl bil 2x6x28@120’’
Push down 2x6x35@120’’
Curl manubri su inclinata 2x max x 14@90’’
Spinte sopra la testa al cavo alto 2x max x 25@90’’

---------- Post added 21-05-2013 at 11:38:19 ---------- Previous post was 20-05-2013 at 13:18:29 ----------

Martedì: 1h tennis

[malfa81]

Mercoledì: 1h calcetto

---------- Post added 23-05-2013 at 07:02:47 ---------- Previous post was 22-05-2013 at 14:49:40 ----------

Lunedì: Petto-spalle-braccia




Bench press 3-2-1x80-90-95@120’’
Bench press manubri 30° 2xmax x28@90’’
Cross over cavi alti 1x max x25@60’’
Alzate laterali 3x8-10x10@90’’
Press manubri da seduto 2x8-10x22@90’’
Curl bil 2x6x28@120’’
Push down 2x6x35@120’’
Curl manubri su inclinata 2x max x 14@90’’
Spinte sopra la testa al cavo alto 2x max x 25@90’’

[malfa81]

Venerdì: dorso + gambe
stacco 2x1x140.5@120’’
Pull up 3x max@90’’
Pulley 3x10-12x40@90’’
Leg press 3x8-10x150@120’’
Leg ex. 3x10-12x40@90’’
Leg curl 3x10-12x35@90’’
Calf machine 3x 8-10x120@90’’
ABS 3x max @90’’

pessima reazione al secondo stacco.... il femorale sx non ha gradito...