Pain Means Results - Diario di Cardi

[wut1]

[22:44:10] Marco: ho provato, eccomi..niente massa..sono semore uguale cit

[cardi]

[22:45:18] wut0.o1 : mi piacciono assai gli uomini pelosi mmmm cit.

[wut1]

[22:45:18] wut0.o1 : mi piacciono assai gli uomini pelosi mmmm cit.

a,m quando mai te lo sei inventata bastardo

[cardi]

cosa? io non centro niente testuali parole

[wut1]

[22:58:33] cardi: sono iscritto su bw per spiare le foto dei ragazzi che postano su gallery cit

[cardi]

[22:58:33] Wut0.o1 : sono iscritto su bw per spiare le foto dei ragazzi che postano su gallery cit

---------- Post added at 23:15:19 ---------- Previous post was at 23:13:49 ----------

pero adesso che ce lo hai fatto sapere la gente ti guardera con occhi diversi..

---------- Post added at 23:15:55 ---------- Previous post was at 23:15:19 ----------

ahah hche merda hai editatoooo

[wut1]

---------- Post added at 23:15:19 ---------- Previous post was at 23:13:49 ----------

pero adesso che ce lo hai fatto sapere la gente ti guardera con occhi diversi..

---------- Post added at 23:15:55 ---------- Previous post was at 23:15:19 ----------

ahah hche merda hai editatoooo

fail

[trikeko]

---------- Post added at 23:15:19 ---------- Previous post was at 23:13:49 ----------

pero adesso che ce lo hai fatto sapere la gente ti guardera con occhi diversi..

---------- Post added at 23:15:55 ---------- Previous post was at 23:15:19 ----------

ahah hche merda hai editatoooo

si cardi ma nel tuo post compare uguale, cio questo è da screen e da mettere in firma aAHAHHA

[cardi]

R: Pain Means Results - Diario di Cardi

Appunto *****, parlavo di wut ahahah

Inviato dal mio GT-I9100 con Tapatalk 2

[trikeko]

[cardi]

scrivo pure io qualcosa di tecnico una o due volte al mese va ..questa è la dieta che seguiro da lunedi ( l'allenamento è da "pro" (copiato) ; alto volume 5xweek )

1- 80 avena, 45 whey
2- 200 pollo/carne magra, 25g mandorle
3- 50 brown rice, 150 albumi, 2 uova intere
4(post.wo)- 45 isolate, 20 destrosio
5-40 avena, 100 tonno
6- 30 blend + 30 whey

(lo so trikeko, poche pro ma iniziano a costarmi )




ps.




se posto allenamento e dieta nelle sezioni apposite iniziano oggi ad insultarmi e finiscono verso agosto

[trikeko]

se posto allenamento e dieta nelle sezioni apposite iniziano oggi ad insultarmi e finiscono verso agosto

Io come allenamento sto bene, come dieta sto in modalità "abbuffata" xD... bro oggi ho provato un wo arms secondo me veramente killer, ho messo dentro anche le tue 100 (io ne ho fatte 50 peso costante) ripetizioni per i bici xD

ho postato anche io

[Jacopo92]

Cos'hai pensato per la scheda?

La dieta sìè molto proteica, ma se ti trovi bene così continua

[cardi]

non ho pensato niente jacopo, per questa volta ho solo copiato/incollato


Monday: Chest/Biceps

• Bench Press: 4 sets of 6-8
• Incline Press: 4 sets of 6-8
• Weighted Dips: 4 sets of 8-10
• Cable Fly’s: 4 sets of 10-12
• Smith Machine Press (incline): 4 sets of 8
• Preacher Curls (close grip scott ez) : 4 sets of 8-12
• Hammer Curls: 4 sets of 10-12
• Reverse Barbell Curls: 4 sets of 12-15

Tuesday: Legs

• Squats: 4 sets of 8-10
• Lunges(dbs): 4 sets of 10 each side
• Leg Press orizzontale : 4 sets of 12
• Leg Extensions: 4 sets of 10-12
• Stiff Leg Deadlifts: 4 sets of 12-15
• Lying Leg Curls: 4 sets of 6-8
• Bilateral Curls: 4 sets of 8 each side
• Standing Calf Raises: 4 sets of 12
• Seated Calf Raises: 4 sets of 10-12

Wednesday: Shoulders/Triceps

• Behind The Neck Press: 4 sets of 8
• Front Raises: 4 sets of 10 -12
• Lateral Raises: 4 sets of 10
• Cable Lateral Raises: 3 sets of 15
• Seated Rear Delt Raises: 6 sets of 10
• Upright Rows: 4 sets of 10
• Tricep Pushdowns: 4 sets of 12
• Overhead Tricep Extensions(1 dbs) : 4-8
• Rope Tricep Pull Downs: 4 sets of 10-15

Thursday: Back/Traps

• Lat Pull Downs: 4 sets of 10-12
• Single Arm Rows: 4 sets of 10
• DY rows(45°): 3 sets of 12
• pulley: 3 sets of 12
• Close Grip Pull Downs: 3 sets of 12
• Rope Pull Overs: 3 sets of 12
• Dumbbell Shrugs: 4 sets of 16-20
• Back extensions: 4 sets of 20

Friday: Arms

• Tricep Pushdowns: 4 sets of 12
• Skull Crushers: 4 sets of 8
• Weighted Dips: 4 sets of 6
• Single Arm Extensions: 4 sets of 10
• Alternative Dumbbell Curls: 4 x 10
• Barbell Curls: 4 x 10
• Single Arm Preacher Curls: 4 x 10
• Concentration Curls: 4 x 10

[isildur11]

non ho pensato niente jacopo, per questa volta ho solo copiato/incollato


Monday: Chest/Biceps

• Bench Press: 4 sets of 6-8
• Incline Press: 4 sets of 6-8
• Weighted Dips: 4 sets of 8-10
• Cable Fly’s: 4 sets of 10-12
• Smith Machine Press (incline): 4 sets of 8
• Preacher Curls (close grip scott ez) : 4 sets of 8-12
• Hammer Curls: 4 sets of 10-12
• Reverse Barbell Curls: 4 sets of 12-15

Tuesday: Legs

• Squats: 4 sets of 8-10
• Lunges(dbs): 4 sets of 10 each side
• Leg Press orizzontale : 4 sets of 12
• Leg Extensions: 4 sets of 10-12
• Stiff Leg Deadlifts: 4 sets of 12-15
• Lying Leg Curls: 4 sets of 6-8
• Bilateral Curls: 4 sets of 8 each side
• Standing Calf Raises: 4 sets of 12
• Seated Calf Raises: 4 sets of 10-12

Wednesday: Shoulders/Triceps

• Behind The Neck Press: 4 sets of 8
• Front Raises: 4 sets of 10 -12
• Lateral Raises: 4 sets of 10
• Cable Lateral Raises: 3 sets of 15
• Seated Rear Delt Raises: 6 sets of 10
• Upright Rows: 4 sets of 10
• Tricep Pushdowns: 4 sets of 12
• Overhead Tricep Extensions(1 dbs) : 4-8
• Rope Tricep Pull Downs: 4 sets of 10-15

Thursday: Back/Traps

• Lat Pull Downs: 4 sets of 10-12
• Single Arm Rows: 4 sets of 10
• DY rows(45°): 3 sets of 12
• pulley: 3 sets of 12
• Close Grip Pull Downs: 3 sets of 12
• Rope Pull Overs: 3 sets of 12
• Dumbbell Shrugs: 4 sets of 16-20
• Back extensions: 4 sets of 20

Friday: Arms

• Tricep Pushdowns: 4 sets of 12
• Skull Crushers: 4 sets of 8
• Weighted Dips: 4 sets of 6
• Single Arm Extensions: 4 sets of 10
• Alternative Dumbbell Curls: 4 x 10
• Barbell Curls: 4 x 10
• Single Arm Preacher Curls: 4 x 10
• Concentration Curls: 4 x 10

DISTRUTTIVA ... però questo e altro per

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