War Zone 1.0

[malfa81]

Martedì gambe
Leg ex 3x max x 40DRP@60’’
Hack Squat 2x 10 x 100 @60’’
Leg press 2x 100 x 100 @60’’
Stacchi alla rumena manubri 2x 10 x 24 @60’’
Calf raise alla leg press hammer 2x max x100 @45’’
Calf raise 2x max x120 DRP @60’’
Abs 2x max HD

---------- Post added 18-03-2015 at 14:38:31 ---------- Previous post was 17-03-2015 at 15:01:56 ----------

Mercoledì Petto-biceps
Cross over 2x max x 30-20 D @60’’
Dip appesantito 2x max x 14 D @60’’
Press manubri 2x max x24 @60’’
Alzate laterali a busto flesso 1x max x 10 RP @60’’
Alzate laterali seduto 1x max x 10 RP @60’’
Press manubri 1x max x 20 @60’’
Curl manubri 2x max x14RP @60’’
Curl di concentrazione 2x max 10-6 D @60’’

[malfa81]

Mercoledì sera. 40' corsa

---------- Post added 20-03-2015 at 12:39:17 ---------- Previous post was 19-03-2015 at 17:08:35 ----------

Giovedì sera: 1h calcetto

---------- Post added at 14:43:31 ---------- Previous post was at 12:39:17 ----------

Venerdì: dorso-tricipiti
Pullover cavo alto 2x ma x 25 @60’’
Pull up 2x max x 5 D@60’’
Rem bil 2x 6 x 60 @90’’
Rematore manubrio 1x max x24 DRP @60’’
Pulley 1x max x 50-40-30 DD @60’’
Beck ex 2x max x 10 @60’’
Push down 2x max x35RP @60’’
Spinte sopra la testa cavo alto 2x max x 25-20 D@60’’

[malfa81]

Venerdì sera. 40' corsa

---------- Post added at 16:28:03 ---------- Previous post was at 13:06:56 ----------

Lunedì gambe
Leg ex 3x max x 40DRP@60’’
Hack Squat 2x 10 x 100 @60’’
Leg press 2x 100 x 100 @60’’
Stacchi alla rumena manubri 2x 10 x 24 @60’’
Calf raise alla leg press hammer 2x max x100 @45’’
Calf raise 2x max x120 DRP @60’’
Abs 2x max HD

---------- Post added 24-03-2015 at 13:11:21 ---------- Previous post was 23-03-2015 at 16:28:03 ----------

Lunedì sera. 40' corsa

---------- Post added at 14:27:05 ---------- Previous post was at 13:11:21 ----------

Martedì Petto-biceps
Cross over 2x max x 30-20 D @60’’
Dip appesantito 2x max x 14 D @60’’
Press manubri 2x max x24 @60’’
Alzate laterali a busto flesso 1x max x 10 RP @60’’
Alzate laterali seduto 1x max x 10 RP @60’’
Press manubri 1x max x 20 @60’’
Curl manubri 2x max x14RP @60’’
Curl di concentrazione 2x max 10-6 D @60’’

[malfa81]

Giovedì 1h calcetto

---------- Post added at 14:51:03 ---------- Previous post was at 11:22:53 ----------

Venerdì: dorso-tricipiti
Pullover cavo alto 2x ma x 25 @60’’
Pull up 2x max x 5 D@60’’
Rem bil 2x 6 x 60 @90’’
Rematore manubrio 1x max x24 DRP @60’’
Pulley 1x max x 50-40-30 DD @60’’
Beck ex 2x max x 10 @60’’
Push down 2x max x35RP @60’’
Spinte sopra la testa cavo alto 2x max x 25-20 D@60’’

[malfa81]

Sabato corsa: 40'


Lunedì gambe
Leg ex 3x max x 40DRP@60’’
Hack Squat 2x 10 x 100 @60’’
Leg press 2x 100 x 100 @60’’
Stacchi alla rumena manubri 2x 10 x 24 @60’’
Calf raise alla leg press hammer 2x max x100 @45’’
Calf raise 2x max x120 DRP @60’’
Abs 2x max HD

---------- Post added 31-03-2015 at 10:35:27 ---------- Previous post was 30-03-2015 at 16:15:02 ----------

Lunedì sera. 40' corsa

---------- Post added at 13:41:11 ---------- Previous post was at 10:35:27 ----------

Martedì: 1h tennis

[malfa81]

Mercoledì Petto-biceps
Cross over 2x max x 30-20 D @60’’
Dip appesantito 2x max x 14 D @60’’
Press manubri 2x max x24 @60’’
Alzate laterali a busto flesso 1x max x 10 RP @60’’
Alzate laterali seduto 1x max x 10 RP @60’’
Press manubri 1x max x 20 @60’’
Curl manubri 2x max x14RP @60’’
Curl di concentrazione 2x max 10-6 D @60’’

---------- Post added 02-04-2015 at 13:47:23 ---------- Previous post was 01-04-2015 at 15:53:36 ----------

Giovedì: dorso-tricipiti
Pullover cavo alto 2x ma x 25 @60’’
Pull up 2x max x 5 D@60’’
Rem bil 2x 6 x 60 @90’’
Rematore manubrio 1x max x24 DRP @60’’
Pulley 1x max x 50-40-30 DD @60’’
Beck ex 2x max x 10 @60’’
Push down 2x max x35RP @60’’
Spinte sopra la testa cavo alto 2x max x 25-20 D@60’’

[malfa81]

Giovedì 1h calcetto
venerdì: 40' corsa
Lunedì: 40' corsa

---------- Post added at 13:55:45 ---------- Previous post was at 12:09:57 ----------

Martedì gambe
Leg ex 3x max x 40DRP@60’’
Hack Squat 2x 10 x 100 @60’’
Leg press 2x 100 x 100 @60’’
Stacchi alla rumena manubri 2x 10 x 24 @60’’
Calf raise alla leg press hammer 2x max x100 @45’’
Calf raise 2x max x120 DRP @60’’
Abs 2x max HD

[malfa81]

Mercoledì Petto-biceps
Cross over 2x max x 30-20 D @60’’
Dip appesantito 2x max x 14 D @60’’
Press manubri 2x max x24 @60’’
Alzate laterali a busto flesso 1x max x 10 RP @60’’
Alzate laterali seduto 1x max x 10 RP @60’’
Press manubri 1x max x 20 @60’’
Curl manubri 2x max x14RP @60’’
Curl di concentrazione 2x max 10-6 D @60’’

---------- Post added 09-04-2015 at 14:46:16 ---------- Previous post was 08-04-2015 at 15:54:44 ----------

Giovedì: dorso-tricipiti
Pullover cavo alto 2x ma x 25 @60’’
Pull up 2x max x 5 D@60’’
Rem bil 2x 6 x 60 @90’’
Rematore manubrio 1x max x24 DRP @60’’
Pulley 1x max x 50-40-30 DD @60’’
Beck ex 2x max x 10 @60’’
Push down 2x max x35RP @60’’
Spinte sopra la testa cavo alto 2x max x 25-20 D@60’’

---------- Post added at 17:14:18 ---------- Previous post was at 14:46:16 ----------

Giovedì 1h calcetto

---------- Post added 10-04-2015 at 13:39:14 ---------- Previous post was 09-04-2015 at 17:14:18 ----------

Venerdì: 1h tennis

[Otaku90]

Ciao Fabri, leggo sempre in silenzio Come procede?

[malfa81]

Lenedì A.
Pull up 2x max RP @60’’
Dip 2x max x 20 D@60’’
Leg press hammer 1x max x 110 @60’’
Pull down alla macchina 1x max x 50 @60’’
Press manubri 1x max x 26 RP @60’’
Curl manubri 2x max x 14-10 D @60’’
Spinte sopra la testa singole 2x max x 12 RP @60’’
Calf raise 1x max x120 DRP @60’’
Abs 2x max HD

---------- Post added at 14:17:19 ---------- Previous post was at 14:16:14 ----------

Ciao Fabri, leggo sempre in silenzio Come procede?

Ma.....vediamo adesso che inizio a calare le kcal...vediamo se si è mosso qualcosa....ma la vedo grigia
Tu invece? ti stai allenando?

[Otaku90]

Ma.....vediamo adesso che inizio a calare le kcal...vediamo se si è mosso qualcosa....ma la vedo grigia
Tu invece? ti stai allenando?

Ho ripreso da un paio di mesetti. Ultimamente si è ripresentato un piccolo fastidio alla schiena, ma sto cercando di risolvere con molto stretching. Per ora va, la tecnica migliora e i carichi salgono.
Io con le kcal invece devo aumentare e non poco, ho perso molti kg nel periodo in cui sono stato fermo.

[malfa81]

Ho ripreso da un paio di mesetti. Ultimamente si è ripresentato un piccolo fastidio alla schiena, ma sto cercando di risolvere con molto stretching. Per ora va, la tecnica migliora e i carichi salgono.
Io con le kcal invece devo aumentare e non poco, ho perso molti kg nel periodo in cui sono stato fermo.

Bene, bene....beato tu..io con le kcal debbo scendere parecchio che sembro un'orca spiaggiata!!!

---------- Post added at 15:20:43 ---------- Previous post was at 09:56:15 ----------

Lunedì: 40' corsa

---------- Post added at 16:29:56 ---------- Previous post was at 15:20:43 ----------

Martedì B
Press manubri 2x max x 24 RP @60’’
Chin up 2x max RP @60’’
Leg ex 1x max x 40 DRP @60’’
Pull down 1x max x 50 @60’’
Alzate laterali 1x max x 12-8D @60’’
Curl inverso bil EZ 2x max x 23 RP @60’’
French press 2x max x 38 @60’’
Calf raise alla pressa 2x max x120 RP @60’’
Abs 2x max HD

[malfa81]

Giovedi A.
Pull up 2x max RP @60’’
Dip 2x max x 20 D@60’’
Leg press hammer 1x max x 110 @60’’
Pull down alla macchina 1x max x 50 @60’’
Press manubri 1x max x 26 RP @60’’
Curl manubri 2x max x 14-10 D @60’’
Spinte sopra la testa singole 2x max x 12 RP @60’’
Calf raise 1x max x120 DRP @60’’
Abs 2x max HD

---------- Post added 17-04-2015 at 10:57:01 ---------- Previous post was 16-04-2015 at 13:56:04 ----------

Giovedì 1h calcetto

---------- Post added at 13:45:50 ---------- Previous post was at 10:57:01 ----------

Venerdì: 1h tennis

[malfa81]

Lunedì B
Press manubri 2x max x 24 RP @60’’
Chin up 2x max RP @60’’
Leg ex 1x max x 40 DRP @60’’
Pull down 1x max x 50 @60’’
Alzate laterali 1x max x 12-8D @60’’
Curl inverso bil EZ 2x max x 23 RP @60’’
French press 2x max x 38 @60’’
Calf raise alla pressa 2x max x120 RP @60’’
Abs 2x max HD

---------- Post added 21-04-2015 at 13:21:05 ---------- Previous post was 20-04-2015 at 17:31:51 ----------

lunedì corsa : 40'

---------- Post added at 16:38:39 ---------- Previous post was at 13:21:05 ----------

martedì: 1h tennis

[malfa81]

mercoledì A.
Pull up 2x max RP @60’’
Dip 2x max x 20 D@60’’
Leg press hammer 1x max x 110 @60’’
Pull down alla macchina 1x max x 50 @60’’
Press manubri 1x max x 26 RP @60’’
Curl manubri 2x max x 14-10 D @60’’
Spinte sopra la testa singole 2x max x 12 RP @60’’
Calf raise 1x max x120 DRP @60’’
Abs 2x max HD