War Zone 1.0

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  • malfa81
    Train like a freak
    • Feb 2007
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    • Genova - Caulonia (RC)
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    lunedì: dorso
    Pull up 3x max RP @120’’
    Rematore bil 2x 8-10x 48@90
    Pulley 2x max x50-40D@60’’
    Pull down triangolo 2x12-15x45@60’’
    Pullower cavi alti 2x15-20x15@45’’
    Stacco 1x 6 x80.5@60’’
    Shrug bilanciere 3x12-15x48@45’’
    "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

    Commenta

    • malfa81
      Train like a freak
      • Feb 2007
      • 3479
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      • Genova - Caulonia (RC)
      • Send PM

      Martedì: spalle -tricipiti-abs
      Military Press 3x6-8x33@90’’
      Alzate laterali 2x 8-10x 10-8D@60’’
      Alzate laterali a busto flesso 2x 12 x10@60’’
      French press su inclinata 3x5x40.5@90’’
      Spinte singole sopra la testa 3x8-10x12@60’’
      Push down inversi 2x12-15x20@60’’
      abs 3x max
      "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

      Commenta

      • malfa81
        Train like a freak
        • Feb 2007
        • 3479
        • 146
        • 261
        • Genova - Caulonia (RC)
        • Send PM

        mercoledì: 1h calcetto

        ---------- Post added 20-02-2014 at 11:19:02 ---------- Previous post was 19-02-2014 at 19:18:11 ----------

        giovedi mattina: 1h tennis

        ---------- Post added at 18:57:46 ---------- Previous post was at 11:19:02 ----------

        giovedì: petto bicipiti
        Bench press 3x5x70 @90’’
        Press manubri 30° 2x 8-10x 24@60’’
        Cross over cavi alti 1x max x30@60’’
        Curl su inclinata 2x6-8x14@90’’
        Curl larry scott 2x8-10x23@60’’
        Curl martello 2x12-15x14@60’

        ---------- Post added 21-02-2014 at 14:32:16 ---------- Previous post was 20-02-2014 at 18:57:46 ----------

        Venerdi gambe
        Squat SM 3x5x90.5@90’’
        Leg ex 1x 10-12 x40DRP @60’’
        Huck Squat 2x10x120@60’’
        Leg press hammer 1x20x80@ 60’’
        Leg curl 3x 10-12 x35 @90’’
        Stacchi rumeni 1x 6 x80.5 @90’’
        Calf raise alla macchina 2x max DD x110-90-70 @90’’
        Calf raise alla pressa hammer 2x 15-20 x110 @60’’
        abs 3x max
        Last edited by malfa81; 21-02-2014, 19:39:39.
        "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

        Commenta

        • malfa81
          Train like a freak
          • Feb 2007
          • 3479
          • 146
          • 261
          • Genova - Caulonia (RC)
          • Send PM

          lunedì: dorso
          Pull up 3x max RP @120’’
          Rematore bil 2x 8-10x 48@90
          Pulley 2x max x50-40D@60’’
          Pull down triangolo 2x12-15x45@60’’
          Pullower cavi alti 2x15-20x15@45’’
          Stacco 1x 6 x80.5@60’’
          Shrug bilanciere 3x12-15x48@45’’
          "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

          Commenta

          • malfa81
            Train like a freak
            • Feb 2007
            • 3479
            • 146
            • 261
            • Genova - Caulonia (RC)
            • Send PM

            Martedì: spalle -tricipiti-abs
            Military Press 3x6-8x35.5@90’’
            Alzate laterali 2x 8-10x 10-8D@60’’
            Alzate laterali a busto flesso 2x 12 x10@60’’
            French press su inclinata 3x5x40.5@90’’
            Spinte singole sopra la testa 3x8-10x12@60’’
            Push down inversi 2x12-15x20@60’’
            abs 3x max
            "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

            Commenta

            • malfa81
              Train like a freak
              • Feb 2007
              • 3479
              • 146
              • 261
              • Genova - Caulonia (RC)
              • Send PM

              Mercoledì: 1h calcetto

              ---------- Post added 27-02-2014 at 18:40:49 ---------- Previous post was 26-02-2014 at 19:18:55 ----------

              giovedì gambe
              Squat SM 3x5x90.5@90’’
              Leg ex 1x 10-12 x40DRP @60’’
              Huck Squat 2x10x120@60’’
              Leg press hammer 1x20x80@ 60’’
              Leg curl 3x 10-12 x35 @90’’
              Stacchi rumeni 1x 6 x80.5 @90’’
              Calf raise alla macchina 2x max DD x110-90-70 @90’’
              Calf raise alla pressa hammer 2x 15-20 x110 @60’’
              abs 3x max

              ---------- Post added 28-02-2014 at 16:19:50 ---------- Previous post was 27-02-2014 at 18:40:49 ----------

              venerdì: petto bicipiti
              Bench press 3x5x70 @90’’
              Press manubri 30° 2x 8-10x 24@60’’
              Cross over cavi alti 1x max x30@60’’
              Curl su inclinata 2x6-8x14@90’’
              Curl larry scott 2x8-10x23@60’’
              Curl martello 2x12-15x14@60’
              Last edited by malfa81; 27-02-2014, 20:00:47.
              "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

              Commenta

              • malfa81
                Train like a freak
                • Feb 2007
                • 3479
                • 146
                • 261
                • Genova - Caulonia (RC)
                • Send PM

                lunedì: a.
                Dorso-gambe

                Rematore bil 4x6-8x58 @90’’
                Pull up 2x max RP @90’’
                Pulley 2x max x 60-50D @60’’
                Leg ex 3x max x 45RP @60’’
                hack squat 3x 15x 100@60’’
                Calf raise alla macchina 2x max x110-90-80DD @90’’
                Calf raise alla huck squat 1x max x120 RP @90’’
                Abs 3x max @90’’

                ---------- Post added 04-03-2014 at 16:38:48 ---------- Previous post was 03-03-2014 at 16:57:10 ----------

                martedì: b.
                petto-spalle-braccia
                Bench press 8-6-4-2x62.5-72.5-77.5-82.5N @90’’
                Pres su inclinata 1x max x 60 DRP @90’’
                Cross over 1x max x25@45’’
                Military Press 3x6-8x35.5@90’’
                Alzate laterali 2x max x 12 RP @60’’
                Curl bil EZ/push down 4x6x 33 @30’’/4x6x 35 @45’’JS
                Curl su inclinata/spinte sopra la testa al cavo basso con fune 2x8-10x 14 @30’’/2x8-10x 25 @45’’JS
                "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

                Commenta

                • malfa81
                  Train like a freak
                  • Feb 2007
                  • 3479
                  • 146
                  • 261
                  • Genova - Caulonia (RC)
                  • Send PM

                  mercoledì: 1h calcetto

                  ---------- Post added 06-03-2014 at 14:57:49 ---------- Previous post was 05-03-2014 at 17:37:17 ----------

                  Giovedì: 1h tennis

                  ---------- Post added at 17:36:37 ---------- Previous post was at 14:57:49 ----------

                  Giovedì: a.
                  Dorso-gambe
                  Rematore bil 4x6-8x58 @90’’
                  Pull up 2x max RP @90’’
                  Pulley 2x max x 60-50D @60’’
                  Leg ex 3x max x 45RP @60’’
                  hack squat 3x 15x 100@60’’
                  Calf raise alla macchina 2x max x110-90-80DD @90’’
                  Calf raise alla huck squat 1x max x120 RP @90’’
                  Abs 3x max @90’’
                  "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

                  Commenta

                  • malfa81
                    Train like a freak
                    • Feb 2007
                    • 3479
                    • 146
                    • 261
                    • Genova - Caulonia (RC)
                    • Send PM

                    venerdì: b.
                    petto-spalle-braccia
                    Bench press 8-6-4-2x62.5-72.5-77.5-85N @90’’
                    Pres su inclinata 1x max x 60 DRP @90’’
                    Cross over 1x max x25@45’’
                    Military Press 3x6-8x35.5@90’’
                    Alzate laterali 2x max x 12 RP @60’’
                    Curl bil EZ/push down 4x6x 33 @30’’/4x6x 35 @45’’JS
                    Curl su inclinata/spinte sopra la testa al cavo basso con fune 2x8-10x 14 @30’’/2x8-10x 25 @45’’JS
                    "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

                    Commenta

                    • malfa81
                      Train like a freak
                      • Feb 2007
                      • 3479
                      • 146
                      • 261
                      • Genova - Caulonia (RC)
                      • Send PM

                      Lunedì: A
                      Dorso-gambe

                      Rematore bil 4x6-8x58 @90’’
                      Pull up 2x max RP @90’’
                      Pulley 2x max x 60-50D @60’’
                      Leg ex 3x max x 45RP @60’’
                      hack squat 3x 15x 100@60’’
                      Calf raise alla macchina 2x max x110-90-80DD @90’’
                      Calf raise alla huck squat 1x max x120 RP @90’’
                      Abs 3x max @90’’

                      ---------- Post added at 18:00:22 ---------- Previous post was at 12:09:20 ----------

                      lunedì: 1h tennis

                      ---------- Post added 11-03-2014 at 15:18:18 ---------- Previous post was 10-03-2014 at 18:00:22 ----------

                      martedì: b.
                      petto-spalle-braccia
                      Bench press 8-6-4-2x62.5-72.5-77.5-82.5N @90’’
                      Pres su inclinata 1x max x 60 DRP @90’’
                      Cross over 1x max x25@45’’
                      Military Press 3x6-8x35.5@90’’
                      Alzate laterali 2x max x 12 RP @60’’
                      Curl bil EZ/push down 4x6x 33 @30’’/4x6x 35 @45’’JS
                      Curl su inclinata/spinte sopra la testa al cavo basso con fune 2x8-10x 14 @30’’/2x8-10x 25 @45’’JS
                      Last edited by malfa81; 10-03-2014, 18:00:10.
                      "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

                      Commenta

                      • malfa81
                        Train like a freak
                        • Feb 2007
                        • 3479
                        • 146
                        • 261
                        • Genova - Caulonia (RC)
                        • Send PM

                        mercoledì: 1h calcetto

                        ---------- Post added 13-03-2014 at 17:08:57 ---------- Previous post was 12-03-2014 at 17:33:26 ----------

                        giovedì: b.
                        petto-spalle-braccia
                        Bench press 8-6-4-2x62.5-72.5-77.5-82.5N @90’’
                        Pres su inclinata 1x max x 60 DRP @90’’
                        Cross over 1x max x25@45’’
                        Military Press 3x6-8x35.5@90’’
                        Alzate laterali 2x max x 12 RP @60’’
                        Curl bil EZ/push down 4x6x 33 @30’’/4x6x 35 @45’’JS
                        Curl su inclinata/spinte sopra la testa al cavo basso con fune 2x8-10x 14 @30’’/2x8-10x 25 @45’’JS

                        ---------- Post added 14-03-2014 at 16:55:20 ---------- Previous post was 13-03-2014 at 17:08:57 ----------

                        Venerdì. a
                        Dorso-gambe

                        Rematore bil 4x6-8x58 @90’’
                        Pull up 2x max RP @90’’
                        Pulley 2x max x 60-50D @60’’
                        Leg ex 3x max x 45RP @60’’
                        hack squat 3x 15x 100@60’’
                        Calf raise alla macchina 2x max x110-90-80DD @90’’
                        Calf raise alla huck squat 1x max x120 RP @90’’
                        Abs 3x max @90’’
                        "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

                        Commenta

                        • malfa81
                          Train like a freak
                          • Feb 2007
                          • 3479
                          • 146
                          • 261
                          • Genova - Caulonia (RC)
                          • Send PM

                          Lunedì gambe
                          Leg ex 2x max x50 DRP @90’’
                          Squat SM 3x5x90.5@90’’
                          Huck Squat 2x10x120@60’’
                          Leg press hammer 1x20x90@ 60’’
                          Leg curl 2x 10-12 x40 @90’’
                          Stacchi rumeni 1x 6 x80.5 @90’’
                          Calf raise alla macchina 2x max DRP x110@90’’
                          Calf raise alla pressa hammer 2x 15-20 x110 @60’’
                          abs 3x max
                          "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

                          Commenta

                          • malfa81
                            Train like a freak
                            • Feb 2007
                            • 3479
                            • 146
                            • 261
                            • Genova - Caulonia (RC)
                            • Send PM

                            Martedì: petto bicipiti
                            Bench press 8-6-4-2x65-70-75-85N @60-120’’
                            Croci /Press manubri 30° 2x max x 20/2 x max 20 SC @60’’
                            Dip 1xmax @60’’
                            Cross over cavi alti 2x max x25@30’’
                            Curl bil ez 3x5x33@90’’
                            Curl martello 3x8-10x14@60’’
                            Curl larry scott 2x10-12x25@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-1-0

                            Commenta

                            • malfa81
                              Train like a freak
                              • Feb 2007
                              • 3479
                              • 146
                              • 261
                              • Genova - Caulonia (RC)
                              • Send PM

                              mercoledì: 1h calcetto

                              ---------- Post added 20-03-2014 at 11:57:04 ---------- Previous post was 19-03-2014 at 15:13:01 ----------

                              giovedì mattina: 1h tennis

                              ---------- Post added at 16:34:20 ---------- Previous post was at 11:57:04 ----------

                              giovedì pomeriggio: Spalle triceps abs
                              Military Press 3x6-8x40.5@90’’
                              Alzate laterali 2x 8-10x 10-8D@60’’
                              Alzate laterali a busto flesso 2x 12 x10@60’’
                              French press 3x5x40.5@90’’
                              Spinte singole sopra la testa 3x8-10x12@60’’
                              Push down fune 2x12-15x20@60’’
                              abs 3x max

                              ---------- Post added 21-03-2014 at 16:06:32 ---------- Previous post was 20-03-2014 at 16:34:20 ----------

                              venerdì: dorso
                              Chin up 2x max RP @90’’
                              Rematore bil 2x 8-10x 58@60
                              Pull down 2xmax x50+statica@60’’
                              Pulley 2x max x60DRP@60’’
                              Rematore manubrio 2x10x24@20’’ per lato
                              Pullower cavi alti 1x15-20x15@45’’
                              Stacco 1x 6 x80.5@60’’
                              Shrug manubri 3x12-15x28@45’’
                              "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

                              Commenta

                              • malfa81
                                Train like a freak
                                • Feb 2007
                                • 3479
                                • 146
                                • 261
                                • Genova - Caulonia (RC)
                                • Send PM

                                lunedì: dorso
                                Chin up 2x max RP @90’’
                                Rematore bil 2x 8-10x 58@60
                                Pull down 2xmax x50+statica@60’’
                                Pulley 2x max x60DRP@60’’
                                Rematore manubrio 2x10x24@20’’ per lato
                                Pullower cavi alti 1x15-20x15@45’’
                                Stacco 1x 6 x80.5@60’’
                                Shrug manubri 3x12-15x28@45’’
                                "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

                                Commenta

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