War Zone 1.0

[malfa81]

Martedi: dorso tricipiti- abs
Pull up 3x max @90’’
Rematore bil 2x 8-10x 48@60’’
Rematore manubrio 2x 10 x24@30’’x lato
Iper ex inverse alla lat machine 2x10x50@45’’
Push down 3x8-10x35@60’’
Spinte sopra la testa al cavo alto 3x10-12x20@60’’
abs 3x max

---------- Post added 18-06-2014 at 13:46:16 ---------- Previous post was 17-06-2014 at 15:09:29 ----------

mercoledì: 1h calcetto

[malfa81]

Giovedì: 1h tennis

---------- Post added 20-06-2014 at 13:46:33 ---------- Previous post was 19-06-2014 at 13:49:36 ----------

venerdì: Petto- spalle- biceps
Bench press max (2) x 2 x80 @60-90’’
Press bil 30° 2 x max 48 @60’’
Cross over cavi alti 7x 10 x25@10’’
Alzate laterali 3x8x10@60’’
Alzate laterali busto flesso seduto 1x10x12@60’’
Military Press 1xmax x 28 @60’’
Curl bil 3x6-8x28@60’’
Curl martello 3x10-12x14@60’’

[malfa81]

mercoledì: dorso tricipiti- abs
Pull up 3x max @90’’
Rematore bil 2x 8-10x 48@60’’
Rematore manubrio 2x 10 x24@30’’x lato
Iper ex inverse alla lat machine 2x10x50@45’’
Push down 3x8-10x35@60’’
Spinte sopra la testa al cavo alto 3x10-12x20@60’’
abs 3x max






mercoledì: 1h calcetto

[malfa81]

giovedì: gambe -abs
Squat SM 4x6x90.5@90’’
Leg ex 2x max x50 RP @90’’
Huck Squat 2x10x120@60’’
Leg curl 3x 10-12 x40 @90’’
Stacchi rumeni 1x 6 x80.5 @90’’
Calf raise alla macchina 2x max RP x110@90’’
Calf raise alla pressa hammer 2x 15-20 x120 @60’’
abs 3x max

[malfa81]

venerdì: Petto- spalle- biceps
Bench press max (2) x 2 x80 @60-90’’
Press bil 30° 2 x max 48 @60’’
Cross over cavi alti 7x 10 x25@10’’
Alzate laterali 3x8x10@60’’
Alzate laterali busto flesso seduto 1x10x12@60’’
Military Press 1xmax x 28 @60’’
Curl bil 3x6-8x28@60’’
Curl martello 3x10-12x14@60’’

[malfa81]

Lunedì: gambe -abs
Squat SM 4x6x90.5@90’’
Leg ex 2x max x50 RP @90’’
Huck Squat 2x10x120@60’’
Leg curl 3x 10-12 x40 @90’’
Stacchi rumeni 1x 6 x80.5 @90’’
Calf raise alla macchina 2x max RP x110@90’’
Calf raise alla pressa hammer 2x 15-20 x120 @60’’
abs 3x max

---------- Post added 01-07-2014 at 13:46:34 ---------- Previous post was 30-06-2014 at 14:05:27 ----------

martedì: Petto- spalle- biceps
Bench press max (2) x 2 x80 @60-90’’
Press bil 30° 2 x max 48 @60’’
Cross over cavi alti 7x 10 x25@10’’
Alzate laterali 3x8x10@60’’
Alzate laterali busto flesso seduto 1x10x12@60’’
Military Press 1xmax x 28 @60’’
Curl bil 3x6-8x28@60’’
Curl martello 3x10-12x14@60’’

[malfa81]

Giovedì: dorso tricipiti- abs
Pull up 3x max @90’’
Rematore bil 2x 8-10x 48@60’’
Rematore manubrio 2x 10 x24@30’’x lato
Iper ex inverse alla lat machine 2x10x50@45’’
Push down 3x8-10x35@60’’
Spinte sopra la testa al cavo alto 3x10-12x20@60’’
abs 3x max

---------- Post added 04-07-2014 at 14:00:30 ---------- Previous post was 03-07-2014 at 14:10:29 ----------

venerdì: gambe -abs
Squat SM 4x6x90.5@90’’
Leg ex 2x max x50 RP @90’’
Huck Squat 2x10x120@60’’
Leg curl 3x 10-12 x40 @90’’
Stacchi rumeni 1x 6 x80.5 @90’’
Calf raise alla macchina 2x max RP x110@90’’
Calf raise alla pressa hammer 2x 15-20 x120 @60’’
abs 3x max

[malfa81]

lunedì: dorso tricipiti- abs
Pull up 3x max @90’’
Rematore bil 2x 8-10x 48@60’’
Rematore manubrio 2x 10 x24@30’’x lato
Iper ex inverse alla lat machine 2x10x50@45’’
Push down 3x8-10x35@60’’
Spinte sopra la testa al cavo alto 3x10-12x20@60’’
abs 3x max

---------- Post added 08-07-2014 at 13:41:51 ---------- Previous post was 07-07-2014 at 13:48:45 ----------

martedì: Petto- spalle- biceps
Bench press max (2) x 2 x80 @60-90’’
Press bil 30° 2 x max 48 @60’’
Cross over cavi alti 7x 10 x25@10’’
Alzate laterali 3x8x10@60’’
Alzate laterali busto flesso seduto 1x10x12@60’’
Military Press 1xmax x 28 @60’’
Curl bil 3x6-8x28@60’’
Curl martello 3x10-12x14@60’’

[malfa81]

mercoledì: 1h calcetto

---------- Post added at 13:50:06 ---------- Previous post was at 10:55:30 ----------

Circuit training (Total body) (stasera pizza, quindi si bruciano più kcal possibili)

1. pull up max rip.
2. Chest press 10-12 rip. (60 Kg)
3. Shoulder press man. 12-15 rip. (18 Kg)
4. Curl manubri 12-15 rip. (14 Kg)
5. Push down 12-15 rip. (30 Kg)
6. Crunch max rip.
7. Hpx 15-20 rip. ( 10Kg)
8. Leg press hammer 45° 8-10 rip. (120 Kg)
9. Leg curl 10-12 rip. (35 Kg)
10. Standing calf machine 12-15 rip. (120 Kg)

Il tutto ripetuto per 3 volte senza pause

---------- Post added 11-07-2014 at 11:02:19 ---------- Previous post was 10-07-2014 at 13:50:06 ----------

venerdì: 1h tennis

[malfa81]

14-07-2014: dorso-gambe abs


1. Stacco 3x5x70.5@60’’ rip esplosive
2. pull up 3x max@60’’
3. pulley 3x10x50@30’’
4. squat sm 3x6x80.5@60’’
5. leg ex 3x10x40@30’’
6. leg curl 3x12x30@60’’
7. calf raise/abs SS 3xmax/max x100/-@60’’

---------- Post added 15-07-2014 at 13:51:14 ---------- Previous post was 14-07-2014 at 13:52:14 ----------

martedì: 1h tennis

---------- Post added 16-07-2014 at 10:42:01 ---------- Previous post was 15-07-2014 at 13:51:14 ----------

martedì: 34' corsetta leggera (defaticamento attivo)

---------- Post added at 17:23:03 ---------- Previous post was at 10:42:01 ----------

mercoledì: 1h calcetto

[malfa81]

venerdì: petto-spalle-braccia
1. bench press 3x5x70@90’’
2. press manubri su inclinata 1xmax x 24@60’’
3. press manubri su inclinata 1xmax x 24@60’’
4. cross over 1xmax x 25@60’’
5. dip 1xmax @60’’
6. alzate laterali 2xmax x 10@60’’
7. military press 2xmax x 38@60’’
8. alzate laterali 90° 1xmax x 10@60’’
9. curl ez larry scott/push down SS 2x max/max x 28/35@30’’
10. curl su inclinata/spinte single sopra la testa SS 2x max/max x 14/12@30’’
11. curl al cavo basso /push down fune SS 1x max/max x 30/30@30’’
12. curl Martello 1xmax x 14

---------- Post added 19-07-2014 at 00:34:03 ---------- Previous post was 18-07-2014 at 14:00:07 ----------

Venerdì: 34' corsetta leggera (defaticamento attivo)

[malfa81]

lunedì (pranzo): gambe - bicipiti - abs
Leg press 2x6x120@60’’
Leg ex 2x max x40 @60’’
Stacchi rumeni 2x6x80.5@60’’
Calf raise alla pressa hammer 3x 20 x120 @30’’
Curl bil ez 2x 10 x28 @60’’
Curl su inclinata 2x 10 x14 @60’’
Curl lary scott ez 2x 6 x28 @60’’
Curl martello 2x 10 x14 @45’’
abs 3x max

---------- Post added at 17:53:02 ---------- Previous post was at 13:57:41 ----------

Lunedì (sera): 30' corsetta leggera

[Otaku90]

ciao Fabri, passo per un saluto! Come va? Vedo spesso le foto delle tue creazioni culinarie

[malfa81]

Martedì: petto-tricipiti
Bench press 3 x 5 x70.5 @60-90’’
Press manubri 2 x max 24 @60’’
Cross over cavi alti 2x 10 x25@30’’
Push down 2x8- 10 x35 @60’’
Spinte sopra la testa 2x 10 x12 @30’’ x lato
French press 2x 6-8 x28 @60’’
Kickback 2x 12 x7 @45’’

---------- Post added at 13:53:41 ---------- Previous post was at 13:52:32 ----------

ciao Fabri, passo per un saluto! Come va? Vedo spesso le foto delle tue creazioni culinarie

ciao ale!! tutto bene! Procediamo con la palestra e lo sport in generale...quest'anno mi tirerò un po di meno...evito di perdere troppa massa.
Ormai con la giovane(la fidanzata) a casa ci diamo alla cucina creativa ed orientaleggiante (una fatica stare a dieta!!!)
Tu che dici? tutto bene? Lavoro e palestra procedono?

ciauzz

---------- Post added 23-07-2014 at 11:22:46 ---------- Previous post was 22-07-2014 at 13:53:41 ----------

Mercoledì pranzo: 1h tennis

[Otaku90]

A lavoro son sempre qua, per la palestra sono mesi un pò incasinati. Sono stato fermo un paio di mesetti (senza contare il periodo precedente in cui provavo a fare qualcosa) ed anche ora non sono ancora a posto, difatti tantissimi esercizi non provo nemmeno a farli