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

Training du 19 Mars [color=#00BF00]Triceps[/color] [color=#FF0000]Extension nuque debout 1 bras avec T-grip[/color] @ 70 lbs (31.7k) Ris:1' entre ch. 3x13 [color=#00BF00] +3 reps[/color] [color=#FF0000]Développé décliné prise serré + T-grip[/color] @ 147 lbs (66.6k) Ris:2' 3x15 [color=#00BF00]+3 reps [/color] [color=#FF0000]Dip [/color]@ 33 lbs (15k) Ris:2' 3x16 [color=#00BF00]+6 reps[/color] [color=#FF0000]Magic Triceps[/color] @ 85 lbs (38.6k) 3x12 [color=#00BF00]+5 lbs (2.2k)[/color] @+

Training du 20 Mars [color=#00BF00]Dos[/color] [color=#FF0000]SDT a la Trap Bar[/color] @ 312 lbs (141.8k) Ris:3' 3x5 [color=#00BF00]+3 reps[/color] [color=#FF0000]Traction Nuque poulie haute prise MAG XL[/color] @ 140 lbs (63.6k). Ris 1'30 3x12 [color=#00BF00]+10 lbs (4.5k)[/color] [color=#FF0000]Rowing 1 bras barre[/color] @ 40 lbs (18.1k)+ la barre Ris 45'' entre ch. 3x15 [color=#00BF00]+3 reps[/color] [color=#FF0000]Rowing horizontal poulie basse prise supi barre MAG[/color] @ 150 lbs (68k) Ris 1'30 3x15 [color=#00BF00]+3 reps[/color] @+

Training du 24 Mars [color=#00BF00]Pecs[/color] [color=#FF0000]Dip Gironda 86 cm d écartement[/color] @ 32 lbs (14.5k) Ris 2' 3x16 [color=#00BF00]+3 reps[/color] [color=#FF0000] DC Partiel Bas[/color] @ 155 lbs (70.4k) Ris 2' 3x30 [color=#00BF00]+15 reps[/color] [color=#FF0000]Développé assis(guillotine) a la poulie double [/color]@ 75 lbs (34k)Ch.bras Ris 2' 3x26 [color=#00BF00]+6 reps[/color] [color=#FF0000]├ëcarté incliné a la poulie double[/color] @ 55 lbs (25k) Ris 1'30 3x12 [color=#00BF00]+5 lbs (2.2k)[/color] @+

Bien la photo!

Merci GG Training du 25 Mars [color=#00BF00]Biceps[/color] [color=#FF0000]Curl incliné a la poulie double[/color] @ 50 lbs (22.6k) chaque bras. Ris:2' 3x18 [color=#00BF00]+6 reps[/color] Une coche + incliné que sur la vidéo. [color=#FF0000]Curl Barre Olympique+T-Grip[/color] @ 80 lbs (36.2k) Ris:2' 3x10 [color=#00BF00]+3 reps[/color] [color=#FF0000]Curl 1 bras pupitre[/color] @ 50 lbs (22.6k) Ris:1' entre ch bras. 3x18 [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 3x20 [color=#00BF00]+6 reps[/color] @+

Training du 26 Mars [color=#00BF00]├ëpaules[/color] [color=#FF0000]Rowing menton poulie double [/color] @ 70 lbs (31.7k) Ch bras.Ris:2' 3x20 [color=#00BF00]+6 reps[/color] [color=#FF0000]├ëlévation latéral alterné a la poulie double[/color] @ 10 lbs (4.5k)Ris:1'30 3x36 [color=#00BF00]+3 reps[/color] [color=#FF0000]Landmine press 1 genoux au sol[/color] @ 40 lbs(18.1k) + la barre.Ris:1' 3x12 [color=#00BF00]+6 reps[/color] [color=#FF0000]FacePull[/color] @ 50 lbs (22.6k)Ris:1'30 3x25 [color=#00BF00]+3 reps[/color] @+

Training du 28 Mars [color=#00BF00]Cuisses et mollets[/color] [color=#FF0000]Front Squat[/color] @ 110 lbs (50k) Ris:2' 3x10 [color=#00BF00]+3 reps[/color] [color=#FF0000]Zercher Squat [/color] @ 110 lbs (50k) Ris:2' 3x9 [color=#00BF00]+3 reps[/color] [color=#00BF00]Trapezes[/color] [color=#FF0000]Shrugs a la Trap-bar[/color] @ 172 lbs (78.1k) Ris:1'30 3x10 [color=#00BF00] +10 lbs (4.5k)[/color] @+

Training du 31 Mars [color=#00BF00]Triceps[/color] [color=#FF0000]Extension nuque debout 1 bras a la poulie[/color] @ 70 lbs (31.7k) Ris:1' entre ch. 3x14 [color=#00BF00] +3 reps[/color] [color=#FF0000]Développé décliné prise serré + T-grip[/color] @ 152 lbs (69k) Ris:2' 3x12 [color=#00BF00]+5 lbs (2.2k) [/color] [color=#FF0000]Dip [/color]@ 33 lbs (15k) Ris:2' 3x17 [color=#00BF00]+3 reps[/color] [color=#FF0000]Magic Triceps[/color] @ 90 lbs (41k)Ris:1'30 3x10 [color=#00BF00]+5 lbs (2.2k)[/color] @+

Training du 20 Mars [color=#00BF00]Dos[/color] [color=#FF0000]SDT a la Trap Bar[/color] @ 322 lbs (146.3k) Ris:3' 3x3 [color=#00BF00]+10 lbs (4.5k)[/color]Derniere reps de ch. série tres laborieuse. [color=#FF0000]Traction Nuque poulie haute prise MAG XL[/color] @ 140 lbs (63.6k). Ris 2' 3x13 [color=#00BF00]+3 reps[/color] [color=#FF0000]Rowing 1 bras barre[/color] @ 45 lbs (20.4k)+ la barre Ris 45'' entre ch. 3x10 [color=#00BF00]+5 lbs (2.2k)[/color] [color=#FF0000]Rowing horizontal poulie basse prise supi barre MAG[/color] @ 160 lbs (72.7k) Ris 1'30 3x10 [color=#00BF00]+10 lbs (4.5k)[/color] @+

Training du 2 Avril [color=#00BF00]Pecs[/color] [color=#FF0000]Dip Gironda 86 cm d écartement[/color] @ 32 lbs (14.5k) Ris 2' 3x17 [color=#00BF00]+3 reps[/color] [color=#FF0000] DC Partiel Bas[/color] @ 160 lbs (72.7k) Ris 2' 3x25 [color=#00BF00]+5 lbs (2.2k)[/color] [color=#FF0000]Développé assis(guillotine) a la poulie double [/color]@ 75 lbs (34k)Ch.bras Ris 2' 3x27 [color=#00BF00]+3 reps[/color] [color=#FF0000]├ëcarté incliné a la poulie double[/color] @ 55 lbs (25k) Ris 1'30 3x13 [color=#00BF00]+3 reps[/color] @+

Training du 3 Avril [color=#00BF00]Biceps[/color] [color=#FF0000]Curl incliné a la poulie double[/color] @ 50 lbs (22.6k) chaque bras. Ris:2' 3x20 [color=#00BF00]+6 reps[/color] Une coche + incliné que sur la vidéo. [color=#FF0000]Curl Barre Olympique+T-Grip[/color] @ 80 lbs (36.2k) Ris:2' 3x11 [color=#00BF00]+3 reps[/color] [color=#FF0000]Curl 1 bras pupitre[/color] @ 50 lbs (22.6k) Ris:1' entre ch bras. 3x20 [color=#00BF00]+6 reps[/color] [color=#FF0000]Curl marteau barre triceps bomber sur banc incliné + T-grip[/color] @ 50 lbs (22.6k) Ris:2' 3x14 [color=#00BF00]+5 lbs (2.2k)[/color] @+

Training du 5 Avril [color=#00BF00]├ëpaules[/color] [color=#FF0000]Rowing menton poulie double [/color] @ 75 lbs (34k) Ch bras.Ris:2' 3x13 [color=#00BF00]+5 lbs (2.2k)[/color] [color=#FF0000]├ëlévation latéral alterné a la poulie double[/color] @ 10 lbs (4.5k)Ris:1'30 3x37 [color=#00BF00]+3 reps[/color] [color=#FF0000]Landmine press 1 genoux au sol[/color] @ 40 lbs(18.1k) + la barre.Ris:1' 3x15 [color=#00BF00]+9 reps[/color] [color=#FF0000]FacePull[/color] @ 60 lbs (27.2k)Ris:1'30 3x18 [color=#00BF00]+10 lbs (4.5k)[/color] @+

facepull lol, c'est un genre de facepalm mais avec un disque de 27k? :D

Naa , c est ca http://www.youtube.com/watch?v=2d32eT8Lipc

https://www.youtube.com/watch?v=qlcUiM3mwXA

la vache, meme la machine a hack squat!!

Sympa le mouvement j esaierai. Bientot je prendrai le temps de vous montrer ma salle. Jme suis acheté le leverage de powertec. C est trop de la bombe <3

Tu nous montreras ca GG Training du 8 Avril [color=#00BF00]Cuisses et mollets[/color] [color=#FF0000]Front Squat[/color] @ 120 lbs (54.5k) Ris:2' 3x6 [color=#00BF00]+10 lbs (4.5k)[/color] [color=#FF0000]Zercher Squat [/color] @ 110 lbs (50k) Ris:2' 3x10 [color=#00BF00]+3 reps[/color] [color=#FF0000]SDT Roumain[/color] @ 145 lbs (65.7k) Ris:2' 3x7 [color=#00BF00]Trapezes[/color] [color=#FF0000]Shrugs a la Trap-bar[/color] @ 172 lbs (78.1k) Ris:1'30 3x11 [color=#00BF00] +3 reps[/color] @+

Training du 9 Avril [color=#00BF00]Triceps[/color] [color=#FF0000]Extension nuque debout 1 bras a la poulie[/color] @ 70 lbs (31.7k) Ris:1' entre ch. 3x15 [color=#00BF00] +3 reps[/color] [color=#FF0000]Développé décliné prise serré + T-grip[/color] @ 152 lbs (69k) Ris:2' 3x13 [color=#00BF00]+3 reps [/color] [color=#FF0000]Dip [/color]@ 33 lbs (15k) Ris:2' 3x18 [color=#00BF00]+3 reps[/color] [color=#FF0000]Magic Triceps[/color] @ 90 lbs (41k)Ris:1'30 3x11 [color=#00BF00]+3 reps[/color] @+

Training du 10 Avril [color=#00BF00]Dos[/color] [color=#FF0000]SDT a la Trap Bar[/color] @ 322 lbs (146.3k) Ris:3' 3x4 [color=#00BF00]+3 reps[/color] [color=#FF0000]Traction Nuque poulie haute prise MAG XL[/color] @ 140 lbs (63.6k). Ris 2' 3x14 [color=#00BF00]+3 reps[/color] [color=#FF0000]Rowing 1 bras barre[/color] @ 45 lbs (20.4k)+ la barre Ris 45'' entre ch. 3x11 [color=#00BF00]+3 reps[/color] [color=#FF0000]Rowing horizontal poulie basse prise supi barre MAG[/color] @ 160 lbs (72.7k) Ris 2' 3x12 [color=#00BF00]+6 reps[/color] @+