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

Training du 7 Février [color=#00BF00]Cuisses et mollets[/color] [color=#FF0000]Extension au banc a 45[/color] @ PDC Ris:1'30 3x29 [color=#00BF00]+3 reps[/color] [color=#FF0000]Leg press[/color] @ 590 lbs (267.6k) Ris:2' 3x13 [color=#00BF00]+3 reps[/color] [color=#FF0000]Belt squat a la poulie basse[/color] @ 170 lbs (77.2k) Ris:2' 3x16 [color=#00BF00]+3 reps[/color] [color=#FF0000]Mollets a la presse[/color] @ 260 lbs (117.9k) Ris:1' 3x16 [color=#00BF00]+3 reps[/color] [color=#00BF00]Trapezes[/color] [color=#FF0000]Shrug a la Trap-bar[/color] @ 152 lbs (68.9k) Ris:1'30 3x20 [color=#00BF00]+6 reps[/color] @+

Début de l'IF 4 Janvier 172 lbs (78k) Ce matin 163 lbs (74k)

Training du 8 Février [color=#00BF00]Triceps[/color] [color=#FF0000]Barre front EZ[/color] @ 125 lbs (56.6k) Ris:3' 3x9 [color=#00BF00]+1 rep [/color] [color=#FF0000]Extension nuque debout 1 bras avec T-grip[/color] @ 65 lbs (29.5k) Ris:45'' entre ch. 3x18 [color=#00BF00] +2.5 reps[/color]échec sur la derniere rep sur la gauche. [color=#FF0000]Développé décliné prise serré + T-grip[/color] @ 142 lbs (64.5k) Ris:2' 20-20-17 [color=#00BF00]+0 rep [/color] ├ëchec :\ [color=#FF0000]Dip [/color]@ 22 lbs (10k) Ris:1'30 3x16 [color=#00BF00]+6 reps[/color] @+

good! pas encore de baisse de régime??

J en chie sérieusement meme ci ca ne parait pas :) Training du 9 Février [color=#00BF00]Dos[/color] [color=#FF0000]SDT a la Trap Bar[/color] @ 302 lbs (137.2k) Ris:3' 3x7 [color=#00BF00]+2 reps[/color] [color=#FF0000]Traction poulie haute prise supi barre MAG[/color] @ 180 lbs (81.6k). Ris 2' 3x10 [color=#00BF00] +3 reps[/color] [color=#FF0000]T-bar rowing[/color] @ 200 lbs (90.7k)+ la barre Ris 2' 3x11 [color=#00BF00]+3 reps[/color] [color=#FF0000]Traction a la poulie haute prise pro MAG XL[/color] @ 150 lbs (68k) Ris 2' 3x15 [color=#00BF00]+3 reps[/color] @+

Pour l instant je vire le DDH , j vais y revenir plus tard. Training du 10 Février [color=#00BF00]Pecs[/color] [color=#FF0000]Dip Gironda 86 cm d écartement[/color] @ 32 lbs (14.5k) Ris 2' 3x12 [color=#00BF00]+10 lbs (4.5k)[/color] [color=#FF0000]Développé DC Partiel Bas[/color] @ 145 lbs (65.7k) Ris 2' 3x30 [color=#FF0000]Développé assis a la poulie double au cou [/color]@ 75 lbs (34k)Ch.bras Ris 2' 3x18 [color=#00BF00]+5 lbs (2.2k)[/color] [color=#FF0000]├ëcarté incliné a la poulie double[/color] @ 50 lbs (22.6k) Ris 1'30 3x17 [color=#00BF00]+3 reps[/color] @+

Training du 11 Février [color=#00BF00]Biceps[/color] [color=#FF0000]Curl incliné a la poulie double[/color] @ 45 lbs (20.4k) chaque bras. Ris:2' 3x20 [color=#00BF00]+6 reps[/color] Une coche + incliné que sur la vidéo. [color=#FF0000]Curl Barre EZ[/color] @ 75 lbs (34k) Ris:2' 3x11 [color=#00BF00]+3 reps[/color] [color=#FF0000]Curl 1 bras pupitre[/color] @ 50 lbs (22.6k) Ris:45'' entre ch bras. 3x14 [color=#00BF00]+3 reps[/color] [color=#FF0000]Curl marteau barre triceps bomber sur banc incliné + T-grip[/color] @ 45 lbs (20.4k) Ris:1'30 3x15 [color=#00BF00]+3 reps[/color] @+

Training du 13 Février [color=#00BF00]├ëpaules[/color] [color=#FF0000]Développé debout poulie double[/color] @ 85 lbs (38.5k) Ch bras.Ris:2' 16-15-15 [color=#00BF00]+1 reps[/color]Dur dur , j augmente les Ris a 2'30 [color=#FF0000]Rowing menton poulie double [/color] @ 70 lbs (31.7k) Ch bras.Ris:2' 3x15 [color=#00BF00]+3 reps[/color] [color=#FF0000]├ëlévation latéral alterné a la poulie double[/color] @ 10 lbs (4.5k)Ris:1'30 3x32 [color=#00BF00]+3 reps[/color] [color=#FF0000]FacePull[/color] @ 50 lbs (22.6k) 3x18 Ici ca gonfle bien , je garde. @+

Training du 17 Février [color=#00BF00]Cuisses et mollets[/color] [color=#FF0000]Hip Thrust [/color] @ 135 lbs (61.2k) Ris:1'30 3x10 [color=#FF0000]Leg press[/color] @ 590 lbs (267.6k) Ris:2' 3x14 [color=#00BF00]+3 reps[/color] [color=#FF0000]Hack Squat[/color] @ 235 lbs (106.5k) Ris:2' 3x10 [color=#FF0000]Mollets a la presse[/color] @ 260 lbs (117.9k) Ris:1' 3x17 [color=#00BF00]+3 reps[/color] [color=#00BF00]Trapezes[/color] [color=#FF0000]Shrug a la Trap-bar[/color] @ 152 lbs (68.9k) Ris:1'30 3x20 [color=#00BF00]+6 reps[/color] @+

Training du 18 Février [color=#00BF00]Triceps[/color] [color=#FF0000]Barre front EZ[/color] @ 125 lbs (56.6k) Ris:3' 10-9-8 [color=#FF0000]A l échec...je change d exo.[/color] [color=#FF0000]Extension nuque debout 1 bras avec T-grip[/color] @ 65 lbs (29.5k) Ris:1' entre ch. 3x19 [color=#00BF00] +3 reps[/color] [color=#FF0000]Développé décliné prise serré + T-grip[/color] @ 147 lbs (66.6k) Ris:2' 3x12 [color=#00BF00]+5 lbs (2.2k) [/color] [color=#FF0000]Dip [/color]@ 22 lbs (10k) Ris:2' 3x18 [color=#00BF00]+6 reps[/color] @+

Training du 19 Février [color=#00BF00]Dos[/color] Nuit de merde + journée tres lourde donc j ai laissé le SDT de coté. [color=#FF0000]SDT a la Trap Bar[/color] @ 302 lbs (137.2k) Ris:3' ZAPPER [color=#FF0000]Traction Nuque poulie haute prise MAG XL[/color] @ 130 lbs (58.9k). Ris 1'30 3x12 [color=#FF0000]Rowing 1 bras barre[/color] @ 40 lbs (18.1k)+ la barre Ris 1' 3x12 L autre bout de la barre est dans un landmine. [color=#FF0000]Rowing horizontal poulie basse prise supi barre MAG[/color] @ 150 lbs (68k) Ris 1'30 3x12 @+

Training du 20 Février [color=#00BF00]Pecs[/color] [color=#FF0000]Dip Gironda 86 cm d écartement[/color] @ 32 lbs (14.5k) Ris 2' 3x13 [color=#00BF00]+3 reps[/color] [color=#FF0000] DC Partiel Bas[/color] @ 145 lbs (65.7k) Ris 2' 3x35 [color=#00BF00]+15 reps[/color] [color=#FF0000]Développé assis(guillotine) a la poulie double [/color]@ 75 lbs (34k)Ch.bras Ris 2' 3x20 [color=#00BF00]+6 reps[/color] [color=#FF0000]├ëcarté incliné a la poulie double[/color] @ 50 lbs (22.6k) Ris 1'30 3x18 [color=#00BF00]+3 reps[/color] @+

Training du 21 Février [color=#00BF00]Biceps[/color] [color=#FF0000]Curl incliné a la poulie double[/color] @ 50 lbs (22.6k) chaque bras. Ris:2' 3x13 [color=#00BF00]+5 lbs (2.2k)[/color] Une coche + incliné que sur la vidéo. [color=#FF0000]Curl Barre Olympique[/color] @ 75 lbs (34k) Ris:2' 3x12 [color=#00BF00]+3 reps[/color] [color=#FF0000]Curl 1 bras pupitre[/color] @ 50 lbs (22.6k) Ris:45'' entre ch bras. 3x15 [color=#00BF00]+3 reps[/color] [color=#FF0000]Curl marteau barre triceps bomber sur banc incliné + T-grip[/color] @ 45 lbs (20.4k) Ris:1'30 3x16 [color=#00BF00]+3 reps[/color] @+

Fais longtemps Dv. Poid au 4 Janvier:172 lbs (78.1k) Poid au 22 Février:161.5 lbs (73.4k)

Training du 24 Février [color=#00BF00]├ëpaules[/color] [color=#FF0000]Développé debout poulie double[/color] @ 85 lbs (38.5k) Ch bras.Ris:2'30 3x16 [color=#00BF00]+2 reps[/color] [color=#FF0000]Rowing menton poulie double [/color] @ 70 lbs (31.7k) Ch bras.Ris:2' 3x16 [color=#00BF00]+3 reps[/color] [color=#FF0000]├ëlévation latéral alterné a la poulie double[/color] @ 10 lbs (4.5k)Ris:1'30 3x33 [color=#00BF00]+3 reps[/color] [color=#FF0000]FacePull[/color] @ 50 lbs (22.6k) 3x20 [color=#00BF00]+6 reps[/color] @+

Training du 25 Février [color=#00BF00]Cuisses et mollets[/color] [color=#FF0000]Hip Thrust [/color] @ 135 lbs (61.2k) Ris:1'30 3x12 [color=#00BF00]+6 reps[/color] [color=#FF0000]Leg press[/color] @ 590 lbs (267.6k) Ris:2' 3x15 [color=#00BF00]+3 reps[/color] [color=#FF0000]Hack Squat[/color] @ 235 lbs (106.5k) Ris:2' 3x12 [color=#00BF00]+6 reps[/color] [color=#FF0000]Mollets a la presse[/color] @ 260 lbs (117.9k) Ris:1' 18-17-17 [color=#00BF00]+1 reps[/color] [color=#00BF00]Trapezes[/color] [color=#FF0000]Shrug a la Trap-bar[/color] @ 162 lbs (73.4k) Ris:1'30 3x14 [color=#00BF00]+10 lbs (4.5k)[/color] @+

Training du 26 Février [color=#00BF00]Triceps[/color] [color=#FF0000]Extension nuque debout 1 bras avec T-grip[/color] @ 65 lbs (29.5k) Ris:1' entre ch. 3x20 [color=#00BF00] +3 reps[/color] [color=#FF0000]Développé décliné prise serré + T-grip[/color] @ 147 lbs (66.6k) Ris:2' 3x13 [color=#00BF00]+3 reps [/color] [color=#FF0000]Dip [/color]@ 22 lbs (10k) Ris:2' 3x20 [color=#00BF00]+6 reps[/color] [color=#FF0000]Magic Triceps[/color] @ 75 lbs (34k) 3x15 @+

Training du 28 Février [color=#00BF00]Dos[/color] [color=#FF0000]SDT a la Trap Bar[/color] @ 302 lbs (137.2k) Ris:3' 3x8 [color=#00BF00]+3 reps[/color] [color=#FF0000]Traction Nuque poulie haute prise MAG XL[/color] @ 130 lbs (58.9k). Ris 1'30 3x14 [color=#00BF00]+6 reps[/color] [color=#FF0000]Rowing 1 bras barre[/color] @ 40 lbs (18.1k)+ la barre Ris 1' 3x13 [color=#00BF00]+3 reps[/color] [color=#FF0000]Rowing horizontal poulie basse prise supi barre MAG[/color] @ 150 lbs (68k) Ris 1'30 3x13 [color=#00BF00]+3 reps[/color] @+

Training du 3 Mars [color=#00BF00]Pecs[/color] [color=#FF0000]Dip Gironda 86 cm d écartement[/color] @ 32 lbs (14.5k) Ris 2' 3x14 [color=#00BF00]+3 reps[/color] [color=#FF0000] DC Partiel Bas[/color] @ 145 lbs (65.7k) Ris 2' 3x40 [color=#00BF00]+15 reps[/color] [color=#FF0000]Développé assis(guillotine) a la poulie double [/color]@ 75 lbs (34k)Ch.bras Ris 2' 3x22 [color=#00BF00]+6 reps[/color] [color=#FF0000]├ëcarté incliné a la poulie double[/color] @ 50 lbs (22.6k) Ris 1'30 3x19 [color=#00BF00]+3 reps[/color] @+