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

Loll je suis pas pres a etre devant ...

Training du 28 Décembre [color=#00BF00]Dos[/color] [color=#FF0000]SDT a la Trap Bar[/color] @ 292 lbs (132.7k) 2'30 3x7 [color=#00BF00]+3 reps[/color] [color=#FF0000]Traction poulie haute prise supi barre MAG[/color] @ 175 lbs (79.5k). Ris 2' 3x10 [color=#00BF00] +3 reps[/color] [color=#FF0000]T-bar rowing[/color] @ 190 lbs (86.3k)+ la barre Ris 2' 3x12 [color=#00BF00]+3 reps([/color] [color=#FF0000]Traction a la poulie haute prise pro MAG XL[/color] @ 130 lbs (59k) Ris 1'30 3x25 [color=#00BF00]+3 reps[/color] @+

Training du 29 Décembre [color=#00BF00]Pecs[/color] [color=#FF0000]Développé décliné+T-grip[/color] @ 212 lbs (96.1k) Ris 3' 3x8 [color=#00BF00]+5 lbs (2.2k)[/color]Tout juste sur la derniere rep. [color=#FF0000]Dip Gironda 86 cm d écartement[/color] @ 22 lbs (10k) Ris 2' 3x16 [color=#00BF00]+3 reps[/color] [color=#FF0000]├ëcarté incliné a la poulie double[/color] @ 45 lbs (20.4k) Ris 1'30 3x19 [color=#00BF00]+3 reps[/color] [color=#FF0000]Développé assis a la poulie double au cou [/color]@ 65 lbs (29.4k)Ch.bras Ris 1'30 3x20 [color=#00BF00]+5 lbs (2.2k)[/color] @+

Training du 30 Décembre [color=#00BF00]Biceps[/color] [color=#FF0000]Curl a la poulie double[/color] @ 60 lbs (27.2k) chaque bras. Ris:2' 3x12 [color=#00BF00]+3 reps[/color] [color=#FF0000]Curl 1 bras pupitre[/color] @ 45 lbs (20.4k) Ris:45'' entre ch bras. 3x16 [color=#00BF00]+3 reps[/color] [color=#FF0000]Curl a la poulie basse Bar-EZ avec T-grip montée au yeux[/color]@ 69 lbs (31.2k) Ris:1'30 3x16 [color=#FF0000]+3 reps[/color] [color=#FF0000]Curl marteau barre triceps bomber sur banc + T-grip[/color] @ 40 lbs (18.1k) Ris:1'30 3x16 [color=#00BF00]+3 reps[/color] @+

Training du 3 Janvier [color=#00BF00]├ëpaules[/color] [color=#FF0000]Développé debout poulie double avec T-grip[/color] @ 80 lbs (36.3k) Ch bras.Ris:1'30 3x20 [color=#00BF00]+6 reps[/color] [color=#FF0000]Rowing menton poulie double [/color] @ 65 lbs (29.5k) Ch bras.Ris:2' 3x19 [color=#00BF00]+3 reps[/color] [color=#FF0000]├ëlévation latéral alterné a la poulie double[/color] @ 10 lbs (4.5k)Ris:1'30 3x26 [color=#00BF00]+3 reps[/color] [color=#FF0000]Band pull apart[/color] @ élastique Mauve Ris:30'' 3D:2x16 [color=#00BF00]+2 reps[/color] Pro:2x16 [color=#00BF00]+2 reps[/color] Supi:2x16 [color=#00BF00]+2 reps[/color] @+

Training du 4 Janvier [color=#00BF00]Cuisses et mollets[/color] [color=#FF0000]Extension au banc a 45[/color] @ PDC Ris:1'30 3x27 [color=#00BF00]+3 reps[/color] [color=#FF0000]Leg press[/color] @ 590 lbs (267.6k) Ris:2' 3x11 [color=#00BF00]+3 reps[/color] [color=#FF0000]Belt squat a la poulie basse[/color] @ 170 lbs (77.2k) Ris:2' 3x14 [color=#00BF00]+3 reps[/color] [color=#FF0000]Mollets a la presse[/color] @ 260 lbs (117.9k) Ris:1' 3x14 [color=#00BF00]+6 reps[/color] [color=#000000]Shrug a la Trap-bar[/color] @ 142 lbs (64.5k) Ris:1'30 3x18 [color=#00BF00]+3 reps[/color] @+

Training du 5 Janvier [color=#00BF00]Triceps[/color] [color=#FF0000]Barre front EZ[/color] @ 120 lbs (54.5k) Ris:3' 3x12 [color=#00BF00]+3 reps[/color] [color=#FF0000]Extension nuque debout 1 bras avec T-grip[/color] @ 65 lbs (29.5k) Ris:45'' entre ch. 3x14 [color=#00BF00] +3 reps[/color] [color=#FF0000]Développé décliné prise serré + T-grip[/color] @ 142 lbs (64.5k) Ris:2' 3x17 [color=#00BF00]+3 reps[/color] [color=#FF0000]Dip [/color]@ PDC Ris:1'30 3x18 [color=#00BF00]+3 reps[/color] @+

Training du 6 Janvier [color=#00BF00]Dos[/color] [color=#FF0000]SDT a la Trap Bar[/color] @ 292 lbs (132.7k) 2'30 3x8 [color=#00BF00]+3 reps[/color] [color=#FF0000]Traction poulie haute prise supi barre MAG[/color] @ 175 lbs (79.5k). Ris 2' 3x11 [color=#00BF00] +3 reps[/color] [color=#FF0000]T-bar rowing[/color] @ 190 lbs (86.3k)+ la barre Ris 2' 3x13 [color=#00BF00]+3 reps([/color] [color=#FF0000]Traction a la poulie haute prise pro MAG XL[/color] @ 140 lbs (63.5k) Ris 1'30 3x20 [color=#00BF00]+10 lbs (4.5k)[/color] Je commence a me demander ce que je fais ici.

Training du 8 Janvier [color=#00BF00]Pecs[/color] [color=#FF0000]Développé décliné+T-grip[/color] @ 212 lbs (96.1k) Ris 3' 9-8-8 [color=#00BF00]+1 rep[/color] [color=#FF0000]Dip Gironda 86 cm d écartement[/color] @ 22 lbs (10k) Ris 2' 3x17 [color=#00BF00]+3 reps[/color] [color=#FF0000]├ëcarté incliné a la poulie double[/color] @ 45 lbs (20.4k) Ris 1'30 3x20 [color=#00BF00]+3 reps[/color] [color=#FF0000]Développé assis a la poulie double au cou [/color]@ 65 lbs (29.4k)Ch.bras Ris 1'30 3x21 [color=#00BF00]+3 reps[/color] @+

Tu baisses jamais le nb de rep d une srance sur l autre?

Tommy ne baisse jamais sa garde !

Oui,apres avoir validé mon format mais j augmente la charge :)

Tu progresses tout le temps. Ca me laisse reveur

Arrete de rever et bombarde :) Training du 10 Janvier [color=#00BF00]Biceps[/color] [color=#FF0000]Curl a la poulie double[/color] @ 60 lbs (27.2k) chaque bras. Ris:2' 3x13 [color=#00BF00]+3 reps[/color] [color=#FF0000]Curl 1 bras pupitre[/color] @ 45 lbs (20.4k) Ris:45'' entre ch bras. 3x17 [color=#00BF00]+3 reps[/color] [color=#FF0000]Curl a la poulie basse Bar-EZ avec T-grip montée au yeux[/color]@ 69 lbs (31.2k) Ris:1'30 3x20 [color=#FF0000]+12 reps[/color] [color=#FF0000]Curl marteau barre triceps bomber sur banc + T-grip[/color] @ 40 lbs (18.1k) Ris:1'30 3x18 [color=#00BF00]+6 reps[/color] @+

Lol t as pas tord. Je verrai ca demain :-)

Training du 11 Janvier [color=#00BF00]├ëpaules[/color] [color=#FF0000]Développé debout poulie double avec T-grip[/color] @ 85 lbs (38.5k) 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:2' 3x20 [color=#00BF00]+3 reps[/color] [color=#FF0000]├ëlévation latéral alterné a la poulie double[/color] @ 10 lbs (4.5k)Ris:1'30 3x27 [color=#00BF00]+3 reps[/color] [color=#FF0000]Band pull apart[/color] @ élastique Mauve Ris:1'15 3D:2x18 [color=#00BF00]+4 reps[/color] Pro:2x17 [color=#00BF00]+2 reps[/color] Supi:2x17 [color=#00BF00]+2 reps[/color] @+

Training du 12 Janvier [color=#00BF00]Triceps[/color] [color=#FF0000]Barre front EZ[/color] @ 125 lbs (56.6k) Ris:3' 3x8 [color=#00BF00]+5 lbs (2.2k)[/color]Tres dur ici RP a chaque séries. [color=#FF0000]Extension nuque debout 1 bras avec T-grip[/color] @ 65 lbs (29.5k) Ris:45'' entre ch. 3x15 [color=#00BF00] +3 reps[/color] [color=#FF0000]Développé décliné prise serré + T-grip[/color] @ 142 lbs (64.5k) Ris:2' 3x18 [color=#00BF00]+3 reps[/color] [color=#FF0000]Dip [/color]@ PDC Ris:1'30 3x20 [color=#00BF00]+6 reps[/color] @+

Training du 13 Janvier [color=#00BF00]Dos[/color] [color=#FF0000]SDT a la Trap Bar[/color] @ 302 lbs (137.2k) 2'30 3x5 [color=#00BF00]+10 lbs (4.5k)[/color] [color=#FF0000]Traction poulie haute prise supi barre MAG[/color] @ 175 lbs (79.5k). Ris 2' 3x12 [color=#00BF00] +3 reps[/color] [color=#FF0000]T-bar rowing[/color] @ 190 lbs (86.3k)+ la barre Ris 2' 3x14 [color=#00BF00]+3 reps([/color] [color=#FF0000]Traction a la poulie haute prise pro MAG XL[/color] @ 140 lbs (63.5k) Ris 1'30 3x21 [color=#00BF00]+3 reps[/color] @+

Nouvel ajout des power hooks... [img]http://imageshack.us/a/img856/2339/pict0008uq.jpg[/img] [img]http://imageshack.us/a/img7/7666/pict0007pm.jpg[/img]

Training du 15 Janvier [color=#00BF00]Pecs[/color] [color=#FF0000]Dip Gironda 86 cm d écartement[/color] @ 22 lbs (10k) Ris 2' 3x18 [color=#00BF00]+3 reps[/color] [color=#FF0000]Développé Couché Halteres[/color] @ 70 lbs (31.7k) Ris 1'30 3x10 [color=#FF0000]Développé assis a la poulie double au cou [/color]@ 70 lbs (31.7k)Ch.bras Ris 1'30 3x20 [color=#00BF00]+5 lbs (2.2k)[/color] [color=#FF0000]├ëcarté incliné a la poulie double[/color] @ 50 lbs (22.6k) Ris 1'30 3x14 [color=#00BF00]+5 lbs (2.2k)[/color] @+