Tommy 48 ans 1m75,(72.7k) pics 55-102.Vidéo p151,154

Training du 24 Octobre [color=#00BF00]Dos[/color] [color=#FF0000]SDT a la Trap Bar[/color] @ 222 lbs (100.9k) 2' 3x8 [color=#00BF00]+10 lbs (4.5k)[/color] [color=#FF0000]Traction poulie haute prise supi barre MAG[/color] @ 160 lbs (72.7k). Ris 1'30 3x11 [color=#00BF00] +3 reps[/color] [color=#FF0000]T-bar rowing[/color] @ 180 lbs (81.8k)+ la barre Ris 2' 3x11 [color=#00BF00]+3 reps([/color] [color=#FF0000]Traction a la poulie haute prise pro MAG XL[/color] @ 120 lbs (54.5k) Ris 1'30 3x28 [color=#00BF00]+6 reps[/color] [color=#FF0000]Oiseaux sur banc incliné[/color] @ 30 lbs (13.6k) Ris:1'30 3x18 [color=#00BF00]+3 reps[/color] @+

Training du 25 Octobre [color=#00BF00]Pecs[/color] [color=#FF0000]Développé décliné+T-grip[/color] @ 200 lbs (90.9k) Ris 2'30 9-9-9 [color=#00BF00]+1 reps[/color] [color=#FF0000]Dip Gironda 86 cm d écartement[/color] @ PDC Ris 2' 3x22 [color=#00BF00]+3 reps[/color] 1 RP sur la derniere. [color=#FF0000]├ëcarté incliné a la poulie double[/color] @ 40 lbs (18.1k) Ris 1'30 3x20 [color=#00BF00]+3 reps[/color] [color=#FF0000]Développé incliné unilatéral a la poulie [/color]@ 45 lbs (20.4k) Ris 1' 3x22 [color=#00BF00]+3 reps[/color] @+

Training du 29 Octobre [color=#00BF00]Biceps[/color] [color=#FF0000]Curl a la poulie double avec T-grip[/color] @ 55 lbs (25k) chaque bras. Ris:2' 4x12 [color=#00BF00]+4 reps[/color] [color=#FF0000]Curl 1 bras pupitre[/color] @ 40 lbs (18.1k) Ris:45'' ch bras. 4x16 [color=#00BF00]+4 reps[/color] [color=#FF0000]Curl marteau barre triceps bomber sur banc + T-grip[/color] @ 35 lbs (16k) Ris:1'30 4x17 [color=#00BF00]+4 reps[/color] Mouvement lent. @+

Training du 30 Octobre [color=#00BF00]├ëpaules[/color] [color=#FF0000]Développé debout poulie double avec T-grip[/color] @ 75 lbs (34k) Ch bras.Ris:2' 3x20 [color=#00BF00]+6 reps[/color] [color=#FF0000]Rowing menton poulie double [/color] @ 65 lbs (29.5k) Ch bras.Ris:1'30 3x12 [color=#00BF00]+5 lbs (2.2k)[/color] [color=#FF0000]├ëlévation latéral alterné a la poulie double[/color] @ 10 lbs (4.5k)Ris:1'30 3x18 [color=#00BF00]+9 reps[/color] [color=#FF0000]Shrugs a la Trap Bar[/color] @ 142 lbs (64.5k) Ris:1'30 3x12 @+

Training du 31 Octobre [color=#00BF00]Cuisses et mollets[/color] [color=#FF0000]Extension au banc a 45[/color] @ PDC Ris:1'30 3x20 [color=#00BF00]+5 reps[/color] [color=#FF0000]Leg press[/color] @ 570 lbs (259k) Ris:1'30 3x10 [color=#00BF00]+20 lbs (9k)[/color] [color=#FF0000]Belt squat a la poulie basse[/color] @ 150 lbs (61.8k) Ris:1'30 3x16 [color=#00BF00]+3 reps[/color] [color=#FF0000]Mollets a la presse[/color] @ 250 lbs (113.3k) Ris:1' 3x15 [color=#00BF00]+3 reps[/color] @+

Training du 1 Novembre [color=#00BF00]Triceps[/color] [color=#FF0000]Barre front EZ[/color] @ 115 lbs (52.2k) Ris:3' 3x10 [color=#00BF00]+3 reps[/color] [color=#FF0000]Extension nuque debout 1 bras avec T-grip[/color] @ 60 lbs (27.2k) Ris:45'' entre ch. 3x15 [color=#00BF00] +3 reps[/color] [color=#FF0000]Développé décliné prise serré + T-grip[/color] @ 135 lbs (61.3k) Ris:2' 3x19 [color=#00BF00]+3 reps[/color] Posé la barre quelques secondes sur la derniere série. [color=#FF0000]Extension poulie haute 1 bras prise supi [/color]@ 25 lbs (11.3k) Ris:45''entre ch. 3x18 [color=#FF0000]+3 reps[/color] Contraction 2'' @+

Training du 2 Novembre [color=#00BF00]Dos[/color] [color=#FF0000]SDT a la Trap Bar[/color] @ 242 lbs (110k) 2' 3x8 [color=#00BF00]+20 lbs (9k)[/color] [color=#FF0000]Traction poulie haute prise supi barre MAG[/color] @ 160 lbs (72.7k). Ris 2' 3x11 [color=#00BF00] +3 reps[/color] [color=#FF0000]T-bar rowing[/color] @ 180 lbs (81.8k)+ la barre Ris 2' 3x12 [color=#00BF00]+3 reps([/color] [color=#FF0000]Traction a la poulie haute prise pro MAG XL[/color] @ 120 lbs (54.5k) Ris 1'30 3x30 [color=#00BF00]+6 reps[/color] @+

Training du 3 Novembre [color=#00BF00]Pecs[/color] [color=#FF0000]Développé décliné+T-grip[/color] @ 200 lbs (90.9k) Ris 3' 10-9-9 [color=#00BF00]+1 reps[/color] [color=#FF0000]Dip Gironda 86 cm d écartement[/color] @ PDC Ris 2' 3x23 [color=#00BF00]+3 reps[/color] 1 RP sur la derniere. [color=#FF0000]├ëcarté incliné a la poulie double[/color] @ 45 lbs (20.4k) Ris 1'30 3x13 [color=#00BF00]+5 lbs (2.2k)[/color] [color=#FF0000]Développé assis unilateral a la poulie [/color]@ 55 lbs (25k) Ris 1'30 3x20 @+

Training du 4 Novembre [color=#00BF00]Biceps[/color] [color=#FF0000]Curl a la poulie double avec T-grip[/color] @ 55 lbs (25k) chaque bras. Ris:2' 4x13 [color=#00BF00]+4 reps[/color] [color=#FF0000]Curl 1 bras pupitre[/color] @ 40 lbs (18.1k) Ris:45'' entre ch bras. 4x17 [color=#00BF00]+4 reps[/color] [color=#FF0000]Curl marteau barre triceps bomber sur banc + T-grip[/color] @ 35 lbs (16k) Ris:1'30 4x18 [color=#00BF00]+4 reps[/color] Mouvement lent. @+

Training du 5 Novembre [color=#00BF00]├ëpaules[/color] [color=#FF0000]Développé debout poulie double avec T-grip[/color] @ 80 lbs (36.3k) Ch bras.Ris:1'30 3x12 [color=#00BF00]+5 lbs (2.2k)[/color] [color=#FF0000]Rowing menton poulie double [/color] @ 65 lbs (29.5k) Ch bras.Ris:1'30 3x13 [color=#00BF00]+3 reps[/color] [color=#FF0000]├ëlévation latéral alterné a la poulie double[/color] @ 10 lbs (4.5k)Ris:1'30 3x20 [color=#00BF00]+6 reps[/color] [color=#FF0000]Shrugs a la Trap Bar[/color] @ 142 lbs (64.5k) Ris:1'30 3x14 [color=#00BF00]+4 reps[/color] @+

Training du 6 Novembre [color=#00BF00]Cuisses et mollets[/color] [color=#FF0000]Extension au banc a 45[/color] @ PDC Ris:1'30 3x21 [color=#00BF00]+3 reps[/color] [color=#FF0000]Leg press[/color] @ 570 lbs (259k) Ris:1'30 3x11 [color=#00BF00]+3 reps[/color] [color=#FF0000]Belt squat a la poulie basse[/color] @ 150 lbs (61.8k) Ris:1'30 3x17 [color=#00BF00]+3 reps[/color] [color=#FF0000]Mollets a la presse[/color] @ 250 lbs (113.3k) Ris:1' 3x16 [color=#00BF00]+3 reps[/color] @+

Training du 7 Novembre [color=#00BF00]Triceps[/color] [color=#FF0000]Barre front EZ[/color] @ 115 lbs (52.2k) Ris:3' 3x11 [color=#00BF00]+3 reps[/color] [color=#FF0000]Extension nuque debout 1 bras avec T-grip[/color] @ 60 lbs (27.2k) Ris:45'' entre ch. 3x16 [color=#00BF00] +3 reps[/color] [color=#FF0000]Développé décliné prise serré + T-grip[/color] @ 135 lbs (61.3k) Ris:2' 3x20 [color=#00BF00]+3 reps[/color] [color=#FF0000]Extension poulie haute 1 bras prise supi [/color]@ 25 lbs (11.3k) Ris:45''entre ch. 3x19 [color=#FF0000]+3 reps[/color] Contraction 2'' @+

Training du 8 Novembre [color=#00BF00]Dos[/color] [color=#FF0000]SDT a la Trap Bar[/color] @ 262 lbs (119k) 2' 3x8 [color=#00BF00]+20 lbs (9k)[/color] [color=#FF0000]Traction poulie haute prise supi barre MAG[/color] @ 170 lbs (77.2k). Ris 2' 3x9 [color=#00BF00] +10 lbs (4.5k)[/color] [color=#FF0000]T-bar rowing[/color] @ 180 lbs (81.8k)+ la barre Ris 2' 3x13 [color=#00BF00]+3 reps([/color] [color=#FF0000]Traction a la poulie haute prise pro MAG XL[/color] @ 130 lbs (59k) Ris 1'30 3x20 [color=#00BF00]+10 lbs (4.5k)[/color] @+

Mon nouveau rack a dip artisanal [img]http://imageshack.us/a/img4/475/pict0003cs.jpg[/img] [img]http://imageshack.us/a/img109/5448/pict0002tr.jpg[/img]

pas mal!

Excellent même ! C'est possible d'envoyer par avion ? :)

Ca risque d etre cher :)

Training du 12 Novembre [color=#00BF00]Pecs[/color] [color=#FF0000]Développé décliné+T-grip[/color] @ 202 lbs (91.8k) Ris 3' 3x10 [color=#00BF00]+2 reps[/color] [color=#FF0000]Dip Gironda 86 cm d écartement[/color] @ PDC Ris 2' 3x24 [color=#00BF00]+3 reps[/color] Cool aucune douleur dans les poignets avec le new rack. [color=#FF0000]├ëcarté incliné a la poulie double[/color] @ 45 lbs (20.4k) Ris 1'30 3x14 [color=#00BF00]+3 reps[/color] [color=#FF0000]Développé assis a la poulie double au cou [/color]@ 60 lbs (27.2k)Ch.bras Ris 1'30 3x18 @+

Training du 13 Novembre [color=#00BF00]Biceps[/color] [color=#FF0000]Curl a la poulie double avec T-grip[/color] @ 55 lbs (25k) chaque bras. Ris:2' 4x14 [color=#00BF00]+4 reps[/color] [color=#FF0000]Curl 1 bras pupitre[/color] @ 40 lbs (18.1k) Ris:45'' entre ch bras. 4x18 [color=#00BF00]+4 reps[/color] [color=#FF0000]Curl marteau barre triceps bomber sur banc + T-grip[/color] @ 35 lbs (16k) Ris:1'30 4x19 [color=#00BF00]+4 reps[/color] @+

Training du 14 Novembre [color=#00BF00]├ëpaules[/color] [color=#FF0000]Développé debout poulie double avec T-grip[/color] @ 80 lbs (36.3k) Ch bras.Ris:1'30 3x13 [color=#00BF00]+3 reps[/color] [color=#FF0000]Rowing menton poulie double [/color] @ 65 lbs (29.5k) Ch bras.Ris:1'30 3x14 [color=#00BF00]+3 reps[/color] [color=#FF0000]├ëlévation latéral alterné a la poulie double[/color] @ 10 lbs (4.5k)Ris:1'30 3x21 [color=#00BF00]+3 reps[/color] [color=#FF0000]Shrugs a la Trap Bar[/color] @ 142 lbs (64.5k) Ris:1'30 3x15 [color=#00BF00]+3 reps[/color] @+