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

Oui ...en ce moment lol

Training du 10 Juin [color=#00BF00]├ëpaules[/color] [color=#FF0000]Rowing menton poulie double [/color] @ 75 lbs (34k) Ch bras.Ris:2' 3x20 [color=#00BF00]+6 reps[/color] [color=#FF0000]Landmine press debout[/color] @ 50 lbs(22.7k) + la barre.Ris:1' 3x13 [color=#00BF00]+3 reps[/color] [color=#FF0000]├ëlévation latéral alterné a la poulie double[/color] @ 15 lbs (6.8k)Ris:1'30 3x28 [color=#00BF00]+6 reps[/color] [color=#FF0000]FacePull[/color] @ 70 lbs (31.8k)Ris:1'30 3x18 [color=#00BF00]+3 reps[/color] @+

Training du 11 Juin [color=#00BF00]Cuisses et mollets[/color] [color=#FF0000]Front Squat ATG claque 1 sec[/color] @ 130 lbs (59k) Ris:3' 3x8 [color=#00BF00]+3 reps[/color] [color=#FF0000]Zercher Squat [/color] @ 130 lbs (59k) Ris:2' 3x7 [color=#00BF00]+3 reps[/color] [color=#FF0000]SDT Roumain[/color] @ 155 lbs (70.4k) Ris:2' 3x9 [color=#00BF00]+3 reps[/color] [color=#FF0000]Mollets a la presse en unilatéral[/color] @ 120 lbs (54.5k) 3x16 [color=#00BF00]+3 reps[/color] [color=#00BF00]Trapezes[/color] [color=#FF0000]Shrugs a la Trap-bar[/color] @ 182 lbs (82.7k) Ris:1'30 3x11 [color=#00BF00] +3 reps[/color] @+

Training du 12 Juin [color=#00BF00]Triceps[/color] [color=#FF0000]Développé décliné prise serré + T-grip[/color] @ 177 lbs (80.4k) Ris:2' 3x10 [color=#00BF00]+10 lbs (4.5k)[/color] [color=#FF0000]Dip [/color]@ 44 lbs (20k) Ris:2' 3x16 [color=#00BF00]+3 reps[/color] [color=#FF0000]Magic Triceps[/color] @ 100 lbs (45.4k)Ris:2' 3x9 [color=#00BF00]+5 lbs (2.2k)[/color] [color=#FF0000]Extension poulie haute prise supi 1 bras avec FatGripz[/color]@ 30 lbs (13.6k) Ris:1' 3x18 [color=#00BF00]+3 reps[/color] @+

Training du 13 Juin [color=#00BF00]Dos[/color] [color=#FF0000]SDT a la Trap Bar[/color] @ 342 lbs (155,4k) Ris:4@5' 3x5 [color=#FF0000] +3 reps[/color] [color=#FF0000]Traction Nuque poulie haute prise MAG XL[/color] @ 150 lbs (68.1k). Ris 2' 3x14 [color=#00BF00]+3 reps[/color] [color=#FF0000]Rowing 1 bras Landmine[/color] @ 50 lbs (22.7k)+ la barre Ris 45'' entre ch. 3x11 [color=#00BF00]+3 reps[/color] [color=#FF0000]Rowing horizontal poulie basse prise supi barre MAG[/color] @ 170 lbs (77.2k) Ris 2' 3x15 [color=#00BF00]+3 reps[/color] @+

Training du 14 Juin [color=#00BF00]Pecs[/color] [color=#FF0000]Dip Gironda 86 cm d écartement[/color] @ 44 lbs (20k) Ris 2' 3x16 [color=#00BF00]+3 reps[/color] [color=#FF0000] DC Partiel Bas[/color] @ 187 lbs (85k) Ris 2' 3x25 [color=#00BF00]+15 reps[/color] [color=#FF0000]Développé assis(guillotine) a la poulie double+T-Grip [/color]@ 80 lbs (36.3k)Ch.bras Ris 2'30 3x26 [color=#00BF00]+3 reps[/color] [color=#FF0000]├ëcarté incliné a la poulie double[/color] @ 60 lbs (27.2k) Ris 1'30 3x14 [color=#00BF00]+6 reps[/color] @+

Training du 15 Juin [color=#00BF00]Biceps[/color] [color=#FF0000]Curl incliné a la poulie double+FatGrip[/color] @ 60 lbs (27.2k) chaque bras. Ris:2' 3x12 [color=#00BF00]+6 reps[/color] [color=#FF0000]Curl 1 bras pupitre a la poulie[/color] @ 55 lbs (25k) Ris:1' 3x20 [color=#00BF00]+6 reps[/color] [color=#FF0000]Curl halteres + FatGrip[/color] @ 31 lbs (14k) Ris:2' 3x11 [color=#00BF00]+3 reps[/color] [color=#FF0000]Traction Supi[/color] @ PDC Ris:1'30 8-8-12 Je zappe les curl a la bombée me soule et rajoute les fatgrip a l incliné. Les traction j arrete avant l extension complete et monte aux yeux. @+

Training du 17 Juin [color=#00BF00]├ëpaules[/color] [color=#FF0000]Rowing menton poulie double [/color] @ 80 lbs (36.3k) Ch bras.Ris:2' 3x12 [color=#00BF00]+5 lbs (2.2k)[/color] [color=#FF0000]Landmine press debout[/color] @ 50 lbs(22.7k) + la barre.Ris:1' 3x14 [color=#00BF00]+3 reps[/color] [color=#FF0000]├ëlévation latéral alterné a la poulie double[/color] @ 15 lbs (6.8k)Ris:1'30 3x30 [color=#00BF00]+6 reps[/color] [color=#FF0000]FacePull[/color] @ 70 lbs (31.8k)Ris:1'30 3x20 [color=#00BF00]+6 reps[/color] @+

Training du 18 Juin [color=#00BF00]Cuisses et mollets[/color] [color=#FF0000]Front Squat ATG claque 1 sec[/color] @ 140 lbs (63.6k) Ris:3' 3x5 [color=#00BF00]+10 lbs (4.5k)[/color] [color=#FF0000]Zercher Squat [/color] @ 130 lbs (59k) Ris:2' 3x8 [color=#00BF00]+3 reps[/color] [color=#FF0000]SDT Roumain[/color] @ 155 lbs (70.4k) Ris:2' 3x10 [color=#00BF00]+3 reps[/color] [color=#00BF00]Trapezes[/color] [color=#FF0000]Shrugs a la Trap-bar[/color] @ 182 lbs (82.7k) Ris:2' 3x12 [color=#00BF00] +3 reps[/color] @+

good!! fait gaffe la claque c'est pas trop pour les hanches ou les genoux, selon le point de tension...

Ouais justement j ai un genoux qui apprécie pas toujours.

Training du 19 Juin [color=#00BF00]Triceps[/color] [color=#FF0000]Développé décliné prise serré + T-grip[/color] @ 177 lbs (80.4k) Ris:2' 3x12 [color=#00BF00]+6 reps[/color] [color=#FF0000]Dip [/color]@ 44 lbs (20k) Ris:2' 3x17 [color=#00BF00]+3 reps[/color] [color=#FF0000]Magic Triceps[/color] @ 100 lbs (45.4k)Ris:2' 3x10 [color=#00BF00]+3 reps[/color] [color=#FF0000]Extension poulie haute prise supi 1 bras avec FatGripz[/color]@ 30 lbs (13.6k) Ris:1' 3x20 [color=#00BF00]+6 reps[/color] @+

Training du 24 Juin [color=#00BF00]Dos[/color] [color=#FF0000]Traction pro largeur d épaules poulie haute[/color] @ 150 lbs (68.1k)Ris 2' 3x10 [color=#FF0000]Traction 1 bras poulie haute[/color] @ 1x8 @ 75 lbs (34k) + 2x10 @ 65 lbs (29.5k) [color=#FF0000]Rowing 1 bras Landmine[/color] @ 50 lbs (22.7k)+ la barre Ris 1' entre ch. 3x12 [color=#00BF00]+3 reps[/color] [color=#FF0000]Rowing horizontal poulie basse prise supi barre MAG[/color] @ 180 lbs (81.8k) Ris 2' 3x10 [color=#00BF00]+10 lbs (4.5k)[/color] Suivi sans pause de [color=#FF0000]Extension bras tendu a la poulie haute[/color] @ 50 lbs (22.7k) 1x12 @+

Training du 25 Juin [color=#00BF00]Pecs[/color] [color=#FF0000]Dip Gironda 86 cm d écartement[/color] @ 44 lbs (20k) Ris 2' 3x17 [color=#00BF00]+3 reps[/color] [color=#FF0000] DC Partiel Bas[/color] @ 187 lbs (85k) Ris 2' 3x28 [color=#00BF00]+9 reps[/color] [color=#FF0000]Développé assis(guillotine) a la poulie double+T-Grip [/color]@ 80 lbs (36.3k)Ch.bras Ris 2'30 3x27 [color=#00BF00]+3 reps[/color] [color=#FF0000]├ëcarté incliné a la poulie double[/color] @ 60 lbs (27.2k) Ris 1'30 3x15 [color=#00BF00]+6 reps[/color] @+

Dans ma journée épaules au lieu de mon rowing menton a la poulie double ca va etre la meme chose mais en uni comme sur la vid http://www.youtube.com/watch?v=rjC0U0AmoT0

Training du 26 Juin [color=#00BF00]Biceps[/color] [color=#FF0000]Curl incliné a la poulie double+FatGrip[/color] @ 60 lbs (27.2k) chaque bras. Ris:2' 3x13 [color=#00BF00]+3 reps[/color] [color=#FF0000]Curl halteres + FatGrip[/color] @ 31 lbs (14k) Ris:2' 3x12 [color=#00BF00]+3 reps[/color] [color=#FF0000]Curl 1 bras pupitre a la poulie[/color] @ 60 lbs (27.2k) Ris:1' 3x12 [color=#00BF00]+5 lbs (2.2k)[/color] [color=#FF0000]Traction Supi[/color] @ PDC Ris:1'30 3x13 [color=#00BF00]+9 reps[/color] @+

Training du 29 Juin [color=#00BF00]├ëpaules[/color] [color=#FF0000]Rowing menton unilatéral a la poulie [/color] @ 80 lbs (36.3k) Ris:1' entre ch. 3x12 [color=#00BF00]+5 lbs (2.2k)[/color] [color=#FF0000]Landmine press debout[/color] @ 50 lbs(22.7k) + la barre.Ris:1' 3x15 [color=#00BF00]+3 reps[/color] [color=#FF0000]├ëlévation latéral alterné a la poulie double[/color] @ 20 lbs (9k)Ris:1'30 3x18 [color=#00BF00]+5 lbs (2.2k)[/color] [color=#FF0000]FacePull[/color] @ 70 lbs (31.8k)Ris:1'30 3x22 [color=#00BF00]+6 reps[/color] @+

Training du 30 Juin [color=#00BF00]Cuisses et mollets[/color] [color=#FF0000]Front Squat ATG[/color] @ 140 lbs (63.6k) Ris:3' 3x6 [color=#00BF00]+3 reps[/color] [color=#FF0000]Zercher Squat [/color] @ 130 lbs (59k) Ris:2' 3x9 [color=#00BF00]+3 reps[/color] [color=#FF0000]SDT Roumain[/color] @ 165 lbs (75k) Ris:2' 3x10 [color=#00BF00]+10 lbs(4.5k)[/color] [color=#00BF00]Trapezes[/color] [color=#FF0000]Shrugs a la Trap-bar[/color] @ 182 lbs (82.7k) Ris:2' 3x13 [color=#00BF00] +3 reps[/color] @+

Training du 1 Juillet [color=#00BF00]Triceps[/color] [color=#FF0000]Développé décliné prise serré + T-grip[/color] @ 187 lbs (85k) Ris:2' 3x9 [color=#00BF00]+10 lbs (4.5k)[/color] [color=#FF0000]Dip [/color]@ 44 lbs (20k) Ris:2'30 3x18 [color=#00BF00]+3 reps[/color] [color=#FF0000]Magic Triceps[/color] @ 100 lbs (45.4k)Ris:2' 3x12 [color=#00BF00]+ reps[/color] 2 RP sur la derniere série. [color=#FF0000]Extension 1 bras en travers a la poulie haute avec corde[/color]@ 40 lbs (18.1k) Ris:1' 3x10 @+

Training du 2 Juillet [color=#00BF00]Dos[/color] [color=#FF0000]SDT Trap-Bar[/color] @ 282 lbs (128.1k)Ris:3' 3x8 Je reprend en séries plus longues. [color=#FF0000]Traction pro largeur d épaules poulie haute[/color] @ 150 lbs (68.1k)Ris 2' 3x12 [color=#00BF00]+6 reps[/color] [color=#FF0000]Rowing horizontal poulie basse prise supi MAG[/color] @ 180 lbs (81.8k) Ris 2' 3x11 [color=#00BF00]+3 reps[/color] [color=#FF0000]Traction 1 bras poulie haute[/color] @ 65 lbs (29.4k) Ris 1' 3x12 @+