War Zone 1.0

[malfa81]

Lunedì: gambe - abs
squat 3x5x130.5@120’’
Leg ex 2x max x40@90’’
Leg press hammer 2x10-12x160@120’’
Leg curl 2x max x40@90’’
Calf raise alla macchina 2x8-10x 110@90’’
Calf raise alla pressa hammer 1x max x 130@90’’
abs 3x max @90’’

---------- Post added 28-05-2013 at 12:30:04 ---------- Previous post was 27-05-2013 at 13:35:10 ----------

Martedì: Petto-bicipiti
Bench press 1-2-3x95-90-80@120’’
Croci /Bench press manubri 30°
Set Composto 2xmax/max x24@90’’
Cross over cavi alti 1x max x30@60’’
Dip appesantiti 1x max x 16@90’’
Curl bil 3x6x30.5@120’’
Curl ez alla larry scott 2x 8-10x25.5@90’’
Curl manubri su inclinata 2x max x 14@90’’
Curl martello 1x max x 14

---------- Post added 29-05-2013 at 08:07:08 ---------- Previous post was 28-05-2013 at 12:30:04 ----------

Mercoledì: 1h calcetto

[malfa81]

giovedì: spalle-tricipiti
Alzate laterali 3x8-10x12@90’’
Press manubri da seduto 2x 8-10x24@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 31-05-2013 at 11:05:52 ---------- Previous post was 30-05-2013 at 13:49:50 ----------

venerdi: torso.
stacco 1x1x140.5@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 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’’

[malfa81]

sabato: gambe -abs
squat 3x5x110.5@120’’
Leg ex 1x max x40@90’’
Leg ex 1x max x60 RP @90’’
Leg press hammer 2x10-12x160@120’’
Leg curl 1x max x40@90’’
Leg curl 1x max x40 RP @90’’
Calf raise alla macchina 2x8-10x 110RP@90’’
Calf raise alla pressa hammer 1x max x 130RP@90’’
abs 3x max @90’’

[malfa81]

Martedì: Petto- bicipiti

Bench press 1-2-3x95-90-80@120’’
Croci /Bench press manubri 30° Set Composto 2xmax/max x24@90’’
Cross over cavi alti 1x max x 30@60’’
Dip appesantiti 1x max x 16@90’’
Curl bil 3x6x30.5@120’’
Curl ez alla larry scott 2x 8-10x25.5@90’’
Curl manubri su inclinata 1x max x 14-12D @90’’
Curl martello 1x max x 14

---------- Post added 05-06-2013 at 11:31:30 ---------- Previous post was 04-06-2013 at 12:46:35 ----------

mercoledì: 1h calcetto (21:30-22:30)

---------- Post added 06-06-2013 at 08:27:52 ---------- Previous post was 05-06-2013 at 11:31:30 ----------

Giovedì: ore 12-13. 1h tennis

---------- Post added at 14:11:58 ---------- Previous post was at 08:27:52 ----------

giovedì: spalle-tricipiti
Alzate laterali 3x8-10x12@90’’
Press manubri da seduto 2x 8-10x24@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 35-25D@90’’
abs 3x max @90’’


---------- Post added 07-06-2013 at 10:49:01 ---------- Previous post was 06-06-2013 at 14:11:58 ----------

venerdi: torso.
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 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’’

[malfa81]

apriamo un ciclo a basso impatto sulla schiena e più rivolto a bruciare kcal...sono stanco, non riesco a tenere alta l'intensità...ed ho la schiena dolorante!!
lunedi:
gambe- abs - anticipo schiena

Leg ex 3x10 @60’’ 40
Leg press hammer 45° 4 x6 @90’’ 150
Leg ex 3x15 @60’’ 30
Leg curl 4x10 @60’’ 30
Curl raise alla macchina 3x10 @90’’ 100
Curl raise pressa hammer 3x15 @60’’ 120
Abs 3xmax @60’’ -
Pull down 3x10 @60’’ 40

[Otaku90]

complimenti per lo stacco

[malfa81]

complimenti per lo stacco

ciao ale!!

Come va?
ora debbo limitarmi un pò...nel cutting la forza e le articolazioni non gradiscono le singole...

---------- Post added 11-06-2013 at 11:10:19 ---------- Previous post was 10-06-2013 at 22:17:37 ----------

martedì. petto biceps

Panca piana 3x1 @90’’ 90
Spinte manubri 30° 3 x 6-8 @90’’ 26
Cross over cavi alti 3 x 10 @90’’ 30
dip 2 x max @60’’ -
Curl bil 3x 6 @90’’ 30.5
Curl larry scott EZ 3 x 8 @90’’ 20.5
Curl inclinata 2 x10-12@60’’ 12

[malfa81]

mercoledì: 1h calcetto

---------- Post added 13-06-2013 at 11:07:52 ---------- Previous post was 12-06-2013 at 15:14:54 ----------

giovedì: 1h tennis

---------- Post added at 21:50:51 ---------- Previous post was at 11:07:52 ----------

Giovedì: spalle -tricipiti-abs
Alzate laterali 4 x 8 @90’’ 12kg
Press alla SM 3 x 6 @90’’ 48kg
Alzate a busto flesso 3 x 10 @60’’ 10kg
French press 3 x 8 @90’’ 38kg
Push down 3 x 10 @90’’ 30kg
Spinte singole sopra la testa 2 x 10@30’’ x lato 12kg
Abs 5xmax @60’’ -

---------- Post added 14-06-2013 at 12:33:04 ---------- Previous post was 13-06-2013 at 21:50:51 ----------

Venerdì: dorso
Stacco 3x1 @90’’ 130.5kg
Chin up 3*max @90’’ -
Pull up 3*max @90’’ -
Rematore manubrio 3x 10 @30’’ x lato 26kg
Back ex. 3*10@60’’ 20kg
Shrug manubri 3*10 @90’’ 26kg
Curl martello 2* max @60’’ 12kg
Flessione polsi 2*10 @60’’ 28kg

[malfa81]

gambe- abs - anticipo schiena

Leg ex 3x10 @60’’ 40
Leg press hammer 45° 4 x6 @90’’ 150
Leg ex 3x15 @60’’ 30
Leg curl 4x10 @60’’ 30
Curl raise alla macchina 3x10 @90’’ 100
Curl raise pressa hammer 3x15 @60’’ 120
Abs 3xmax @60’’ -
Pull down 3x10 @60’’ 40

[malfa81]

martedì. petto biceps

Panca piana 3x1 @90’’ 90
Spinte manubri 30° 3 x 6-8 @90’’ 26
Cross over cavi alti 3 x 10 @90’’ 30
dip 2 x max @60’’ -
Curl bil 3x 6 @90’’ 30.5
Curl larry scott EZ 3 x 8 @90’’ 20.5
Curl inclinata 2 x10-12@60’’ 12

[malfa81]

Mercoledì: 1h calcetto

---------- Post added 20-06-2013 at 10:57:16 ---------- Previous post was 19-06-2013 at 14:02:53 ----------

giovedì: 1h tennis

[malfa81]

Giovedì: spalle -tricipiti-abs
Alzate laterali 4 x 8 @90’’ 12kg
Press alla SM 3 x 6 @90’’ 48kg
Alzate a busto flesso 3 x 10 @60’’ 10kg
French press 3 x 8 @90’’ 38kg
Push down 3 x 10 @90’’ 30kg
Spinte singole sopra la testa 2 x 10@30’’ x lato 12kg
Abs 5xmax @60’’ -

[malfa81]

Venerdì: dorso
Stacco 3x1 @90’’ 110.5kg
Chin up 3*max @90’’ -
Pull up 3*max @90’’ -
Rematore manubrio 3x 10 @30’’ x lato 26kg
Back ex. 3*10@60’’ 20kg
Shrug manubri 3*10 @90’’ 26kg
Curl martello 2* max @60’’ 12kg
Flessione polsi 2*10 @60’’ 28kg

---------- Post added 22-06-2013 at 10:00:52 ---------- Previous post was 21-06-2013 at 11:50:42 ----------

sabato: gambe- abs - anticipo schiena

Leg ex 3x10 @60’’ 40
Leg press hammer 45° 4 x6 @90’’ 150
Leg ex 3x15 @60’’ 30
Leg curl 4x10 @60’’ 30
Curl raise alla macchina 3x10 @90’’ 100
Curl raise pressa hammer 3x15 @60’’ 120
Abs 3xmax @60’’ -
Pull down 3x10 @60’’ 40

[malfa81]

martedì. petto biceps

Panca piana 3x1 @90’’ 90
Spinte manubri 30° 3 x 6-8 @90’’ 26
Cross over cavi alti 3 x 10 @90’’ 30
dip 2 x max @60’’ -
Curl bil 3x 6 @90’’ 30.5
Curl larry scott EZ 3 x 8 @90’’ 23.5
Curl inclinata 2 x10-12@60’’ 12

---------- Post added 26-06-2013 at 10:57:05 ---------- Previous post was 25-06-2013 at 13:08:09 ----------

Giovedi: 1 h tennis + 1h 20' calcetto

---------- Post added 27-06-2013 at 08:48:41 ---------- Previous post was 26-06-2013 at 10:57:05 ----------

Giovedì: spalle -tricipiti-abs
Alzate laterali 4 x 8 @90’’ 12kg
Press alla SM 3 x 6 @90’’ 48kg
Alzate a busto flesso 3 x 10 @60’’ 10kg
French press 3 x 8 @90’’ 38kg
Push down 3 x 10 @90’’ 30kg
Spinte singole sopra la testa 2 x 10@30’’ x lato 12kg
Abs 5xmax @60’’

[malfa81]

Venerdì: dorso
Stacco 3x1 @90’’ 110.5kg
Chin up 3*max @90’’ -
Pull up 3*max @90’’ -
Rematore manubrio 3x 10 @30’’ x lato 26kg
Back ex. 3*10@60’’ 20kg
Shrug manubri 3*10 @90’’ 26kg
Curl martello 2* max @60’’ 12kg
Flessione polsi 2*10 @60’’ 28kg