War Zone 1.0

[malfa81]

Se non sbaglio non ti spingevi troppo in là con le kcal, sbaglio?

'nsomma.......arrivo sempre a circa 5-600 kcal sul fabbisogno (sui 3000kcal die)..... ma tendo ad ingrassare facilmente.....porca paletta. anche adesso 3 gg di relax (con un dolce al giorno) e già sono appannato...XD

[Otaku90]

Hai un fabbisogno giornaliero di 3k kcal?

[malfa81]

5x5 B. Media
Rem bil 5x 5 x 50.5@60-90’’
Panca 5-5-3-3-3 x 70 @60-90’’
stacco 1x 5 x 90.5 @60’’
Pull up 1x max @60’’
Alzate laterali 1x 8-10 x 8 @60’’
Curl manubri su inclinata 1x 8-10 x 14 @60’’
Spinte singole sopra la testa 1x 8-10 x 12 @20’’ x lato
Calf raise alla leg press hammer 1x max x120 @60’’
Abs 1x max

---------- Post added at 14:06:14 ---------- Previous post was at 14:05:23 ----------

Hai un fabbisogno giornaliero di 3k kcal?

no...ho scritto che sono 500-600 kcal SOPRA il fabbisogno. quindi resto sui 3000 kcal /die

[Otaku90]

Ah ecco com'è l'allenamento che stai facendo?

[malfa81]

Ah ecco com'è l'allenamento che stai facendo?

un 5x5 per aumentare i carichi su panca e rematore. Più 1 serie per i complementari. tre sedute. carichi leggeri-medi-pesante su tre settimane.

---------- Post added at 17:02:35 ---------- Previous post was at 10:34:27 ----------

Lunedì (sera): 35' corsetta leggera

---------- Post added at 17:03:07 ---------- Previous post was at 17:02:35 ----------

Mercoledì (sera): 35' corsetta leggera

---------- Post added 28-08-2014 at 10:25:11 ---------- Previous post was 27-08-2014 at 17:03:07 ----------

Giovedì: 1h tennis

[malfa81]

venerdì (12:30-13:30)
5x5 A. leggera
Rem bil 5x 5 x 45.5@60’’
Panca 5x 5 x 55@60’’
Squat libero 1x 20 x 70 @60’’
Pull up 1x max @60’’
Military press 1x 6-8 x 38 @60’’
Curl bil 1x 6-8 x 28 @60’’
Push down 1x 8-10 x 35 @60’’
Calf raise 1x max x100 @60’’
Abs 1x max


*1. Rematore e panca piana si alternano come primo esercizio
*2. carico leggero-elevata velocità esecutiva: 5 sets di 5 reps, non più di 60 secondi di recupero tra i sets. Intensità dal 60% al 65% della personale 1 RM. E' molto importante che il carico venga mosso alla massima velocità consentita.

---------- Post added at 15:22:46 ---------- Previous post was at 10:42:39 ----------

Venerdì (sera): 35' corsetta leggera

[malfa81]

due fotine dell'estate...rilassato...in ferie..

[malfa81]

Allora ormai si riparte gagliardi e tosti. Condizione di partenza(vedere foto su):55 kgx169cm ; bf: 8-9%.
Dieta in definizione basata sulle kcal spese cin deficit di 1000-1100 kcal/die.
Adesso si alzano le kcal portando a -750 kcal/die nei gg wo e -1000kcal/die nei rest. In pratica 1000-1250 kcal in più a settimana.
Poi si vedrà

[malfa81]

5x5 B. Media
Panca 5-5-3-3-3 x 70 @60-90’’
Rem bil 5x 5 x 50.5@60-90’’
stacco 1x 5 x 90.5 @60’’
Pull up 1x max @60’’
Alzate laterali 1x 8-10 x 8 @60’’
Curl manubri su inclinata 1x 8-10 x 14 @60’’
Spinte singole sopra la testa 1x 8-10 x 12 @20’’ x lato
Calf raise alla leg press hammer 1x max x120 @60’’
Abs 1x max[COLOR="Silver"]

[Otaku90]

Fabri dacci sotto con la dieta!

[malfa81]

Fabri dacci sotto con la dieta!

Vediamo...con calma...ma voglio darci dentro!

---------- Post added 02-09-2014 at 13:37:03 ---------- Previous post was 01-09-2014 at 23:43:47 ----------

Martedì: 1h tennis

---------- Post added at 15:41:37 ---------- Previous post was at 13:37:03 ----------

Martedì (sera): 45' corsetta leggera

---------- Post added 03-09-2014 at 13:51:19 ---------- Previous post was 02-09-2014 at 15:41:37 ----------

mercoledì (12:30-13:30)
5x5 A. leggera
Rem bil 5x 5 x 45.5@60’’
Panca 5x 5 x 55@60’’
Squat libero 1x 20 x 70 @60’’
Pull up 1x max @60’’
Military press 1x 6-8 x 38 @60’’
Curl bil 1x 6-8 x 28 @60’’
Push down 1x 8-10 x 35 @60’’
Calf raise 1x max x100 @60’’
Abs 1x max

---------- Post added at 16:55:07 ---------- Previous post was at 13:51:19 ----------

Mercoledì (sera): 45' corsetta leggera

---------- Post added 04-09-2014 at 13:59:03 ---------- Previous post was 03-09-2014 at 16:55:07 ----------

giovedì 5x5 B. Media
Panca 5x5x65 @60-90’’
Rem bil 5x 5 x 50.5@60-90’’
stacco 1x 5 x 90.5 @60’’
Pull up 1x max @60’’
Alzate laterali 1x 8-10 x 8 @60’’
Curl manubri su inclinata 1x 8-10 x 14 @60’’
Spinte singole sopra la testa 1x 8-10 x 12 @20’’ x lato
Calf raise alla leg press hammer 1x max x120 @60’’
Abs 1x max

[malfa81]

Venerdì(sera): 45' corsetta leggera

[malfa81]

domenica: 45' corsetta leggera

---------- Post added at 14:01:52 ---------- Previous post was at 10:43:49 ----------

lunedì 5x5 A. pesante
Rem bil 5x 5 x 5x 5 x 63-65.5-68-68-68@90’’
Panca 5x 62.5 5x65 5x67.5 5x67.5 3x67.5@90-120’’
Squat libero 1x 20 x 70 @60’’
Pull up 1x max @60’’
Military press 1x 6-8 x 38 @60’’
Curl bil 1x 6-8 x 28 @60’’
Push down 1x 8-10 x 35 @60’’
Calf raise 1x max x100 @60’’
Abs 1x max

---------- Post added 09-09-2014 at 13:48:57 ---------- Previous post was 08-09-2014 at 14:01:52 ----------

Martedì: 1h tennis

---------- Post added 10-09-2014 at 13:44:58 ---------- Previous post was 09-09-2014 at 13:48:57 ----------

mercoledì 5x5 B. Media
Panca 5x5 x 65@60-90’’
Rem bil 5x 5 x 50.5@60-90’’
stacco 1x 5 x 90.5 @60’’
Pull up 1x max @60’’
Alzate laterali 1x 8-10 x 8 @60’’
Curl manubri su inclinata 1x 8-10 x 14 @60’’
Spinte singole sopra la testa 1x 8-10 x 12 @20’’ x lato
Calf raise alla leg press hammer 1x max x120 @60’’
abs 1 x max

---------- Post added at 17:08:27 ---------- Previous post was at 13:44:58 ----------

mercoledì: 1h calcetto (sera)

---------- Post added 11-09-2014 at 13:46:57 ---------- Previous post was 10-09-2014 at 17:08:27 ----------

giovedì 5x5 A. pesante
Rem bil 5x 5 x 5x 5 x 63-65.5-68-68-68@90’’
Panca 5x 62.5 5x65 5x67.5 5x67.5 3x67.5@90-120’’
Squat libero 1x 20 x 70 @60’’
Pull up 1x max @60’’
Military press 1x 6-8 x 38 @60’’
Curl bil 1x 6-8 x 28 @60’’
Push down 1x 8-10 x 35 @60’’
Calf raise 1x max x100 @60’’
Abs 1x max

[malfa81]

Adesso si alzano le kcal portando a -500 kcal/die nei gg wo e -750kcal/die nei rest.

---------- Post added at 13:46:05 ---------- Previous post was at 11:31:13 ----------

lunedì (12:30-13:30)
5x5 A. leggera
Rem bil 5x 5 x 45.5@60’’
Panca 5x 5 x 55@60’’
Squat libero 1x 20 x 70 @60’’
Pull up 1x max @60’’
Military press 1x 6-8 x 38 @60’’
Curl bil 1x 6-8 x 28 @60’’
Push down 1x 8-10 x 35 @60’’
Calf raise 1x max x100 @60’’
Abs 1x max

---------- Post added at 17:21:52 ---------- Previous post was at 13:46:05 ----------

Lunedì (sera): 45' corsetta leggera

---------- Post added 16-09-2014 at 13:32:36 ---------- Previous post was 15-09-2014 at 17:21:52 ----------

Martedì: 1h tennis

[malfa81]

mercoledì (pranzo) 5x5 B. Media
Panca 5x5 x 65@60-90’’
Rem bil 5x 5 x 50.5@60-90’’
stacco 1x 5 x 90.5 @60’’
Pull up 1x max @60’’
Alzate laterali 1x 8-10 x 8 @60’’
Curl manubri su inclinata 1x 8-10 x 14 @60’’
Spinte singole sopra la testa 1x 8-10 x 12 @20’’ x lato
Calf raise alla leg press hammer 1x max x120 @60’’
abs 1 x max

---------- Post added at 17:21:01 ---------- Previous post was at 14:28:38 ----------

mercoledì (sera): 45' corsetta leggera

---------- Post added 18-09-2014 at 16:41:40 ---------- Previous post was 17-09-2014 at 17:21:01 ----------

giovedì: 1h calcetto

---------- Post added 19-09-2014 at 14:19:45 ---------- Previous post was 18-09-2014 at 16:41:40 ----------

venerdì (12:30-13:30)
5x5 A. leggera
Rem bil 5x 5 x 45.5@60’’
Panca 5x 5 x 55@60’’
Squat libero 1x 20 x 70 @60’’
Pull up 1x max @60’’
Military press 1x 6-8 x 38 @60’’
Curl bil 1x 6-8 x 28 @60’’
Push down 1x 8-10 x 35 @60’’
Calf raise 1x max x100 @60’’
Abs 1x max

---------- Post added at 16:51:19 ---------- Previous post was at 14:19:45 ----------

venerdì (sera): 45' corsetta leggera