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

d'o├║ tu sors tes 15 reps ├á 100 Oo c'est du développé couché ou un peu plus facile? Canon la perf!

C est fais avec un workbench donc j ai juste a pousser.

J en ai chier partout aujourd hui, probablement en rapport avec ma grosse fin de semaine :\ Training du 4 Aout [color=#00BF00]Pecs[/color] [color=#FF0000]Dip Gironda 86 cm d écartement[/color] @ 56 lbs (25.4k) Ris 2'30 3x11 [color=#00BF00]+3 reps[/color] [color=#FF0000] DC Workbench[/color] @ 240 lbs (109k) Ris 2' 3x10 [color=#00BF00] +20 lbs (9k)[/color] [color=#FF0000]Développé(guillotine) sur Workbench [/color]@ 150 lbs (68k) Ris 2' 3x20 [color=#00BF00]+10 lbs (4.5k)[/color] [color=#00BF00]├ëpaules(arrieres)[/color] [color=#FF0000]FacePull[/color] @ 80 lbs (36.3k)Ris:1'30 3x16 [color=#00BF00]+3 reps[/color] @+

Training du 5 Aout [color=#00BF00]Jambes[/color] [color=#FF0000]Zercher Squat [/color] @ 150 lbs (68.1k) Ris:3' 3x6 [color=#00BF00]+20 lbs (9k)[/color] [color=#00BF00]Biceps[/color] [color=#FF0000]Curl incliné a la poulie double+FatGrip[/color] @ 60 lbs (27.2k) chaque bras. Ris:2' 3x17 [color=#00BF00]+3 reps[/color] [color=#FF0000]Curl halteres + FatGrip[/color] @ 36 lbs (16k) Ris:2' 3x11 [color=#00BF00]+3 reps[/color] [color=#FF0000]Curl 1 bras pupitre a la poulie[/color] @ 60 lbs (27.2k) Ris:1' 3x16 [color=#00BF00]+3 reps[/color] [color=#00BF00]├ëpaules[/color] [color=#FF0000]Développé assis unilatéral au workbench[/color] @ 30 lbs (13.6k) Ch.bras 1x80 [color=#00BF00] +5 reps[/color] @+

Training du 7 Juillet [color=#00BF00]Jambes[/color] [color=#FF0000]SDT Roumain[/color] @ 180 lbs (81.8k) Ris:2' 3x10 [color=#00BF00]+5 lbs (2.2k)[/color] [color=#FF0000]Mollet unilatéral a la presse[/color] @ 140 lbs (63.6k) 3x14 [color=#00BF00] +3 reps[/color] [color=#00BF00]Triceps[/color] [color=#FF0000]Développé décliné prise serré + T-grip[/color] @ 187 lbs (85k) Ris:2'30 3x12 [color=#FF0040]+3 reps[/color] [color=#FF0000]Dip [/color]@ 56 lbs (25.4k) Ris:2'30 3x11 [color=#00BF00]+3 reps [/color] [color=#FF0000]Magic Triceps[/color] @ 105 lbs (47.7k)Ris:2' 3x10 [color=#00BF00]+3 reps[/color] [color=#00BF00]Biceps[/color] [color=#FF0000]Curl debout a la poulie alterné[/color] @ 20 lbs (9k) par bras. 1x65 [color=#00BF00]+5 reps[/color] @+

Training du 10 Aout [color=#00BF00]Jambes[/color] [color=#FF0000]Front Squat [/color] @ 150 lbs (68.1k) Ris:3' 3x7 [color=#00BF00]+6 reps[/color] [color=#00BF00]├ëpaules[/color] [color=#FF0000]Rowing menton unilatéral a la poulie [/color] @ 80 lbs (36.3k) Ris:1' entre ch. 3x17 [color=#00BF00]+3 reps[/color] [color=#FF0000]Développer assis workbench[/color] @ 170 lbs (77.2k) Ris:2' 3x11 [color=#00BF00]+3 reps[/color] [color=#FF0000]├ëlévation latéral 1 bras triché a la poulie[/color] @ 40 lbs (18.1k)Ris:2' 3x10 Vidéo de l exo : http://www.youtube.com/watch?v=PJ_kayODqG8&list=WL32239BFFB169B601 [color=#00BF00]Traps[/color] [color=#FF0000]Shrug [/color] @ 25 lbs (11.3k) une rondelle de 11kg dans ch. main 1x50 @+

Training du 11 Aout [color=#00BF00]Dos[/color] [color=#FF0000]SDT Trap-Bar[/color] @ 282 lbs (128.1kg)Ris:3' 3x10 [color=#FF0000] +3 reps[/color] [color=#FF0000]Traction pro largeur d épaules poulie haute[/color] @ 160 lbs (72.7kg)Ris 2' 3x11 [color=#00BF00]+10 lbs (4.5kg)[/color] [color=#FF0000]Rowing horizontal poulie basse prise neutre serrée[/color] @ 180 lbs (81.8kg) Ris 2' 3x15 [color=#00BF00]+6 reps[/color] [color=#FF0000]Traction 1 bras poulie haute[/color] @ 65 lbs (29.4kg) Ris 1' 3x16 [color=#00BF00]+6 reps[/color] [color=#00BF00]├ëpaules[/color] [color=#FF0000]Développé assis Workbench[/color] @ 30 lbs (13.6kg)Ch.bras 1x85 [color=#00BF00] +5 reps[/color] @+

Training du 12 Aout [color=#00BF00]Pecs[/color] [color=#FF0000]Dip Gironda 86 cm d écartement[/color] @ 56 lbs (25.4kg) Ris 2'30 3x12 [color=#00BF00]+3 reps[/color] [color=#FF0000] DC Workbench[/color] @ 240 lbs (109kg) Ris 2' 3x12 [color=#FF0000] +6 reps[/color] J va me calmer la :\ [color=#FF0000]Développé(guillotine) sur Workbench [/color]@ 160 lbs (72.7kg) Ris 2' 3x20 [color=#00BF00]+10 lbs (4.5k)[/color] [color=#00BF00]├ëpaules(arrieres)[/color] [color=#FF0000]FacePull[/color] @ 80 lbs (36.3kg)Ris:1'30 3x17 [color=#00BF00]+3 reps[/color] @+

Training du 19 Aout [color=#00BF00]Jambes[/color] [color=#FF0000]Zercher Squat [/color] @ 150 lbs (68.1k) Ris:3' 3x7 [color=#00BF00]+3 reps (9k)[/color] [color=#00BF00]Biceps[/color] [color=#FF0000]Curl incliné a la poulie double+FatGrip[/color] @ 60 lbs (27.2k) chaque bras. Ris:2'30 3x18 [color=#00BF00]+3 reps[/color] [color=#FF0000]Curl halteres + FatGrip[/color] @ 36 lbs (16k) Ris:2' 3x12 [color=#00BF00]+3 reps[/color] [color=#FF0000]Curl 1 bras pupitre a la poulie[/color] @ 60 lbs (27.2k) Ris:1' 3x17 [color=#FF0000]+3 reps[/color] [color=#00BF00]Abdos[/color] [color=#FF0000]Abs wheel[/color] 3x10 @+

Training du 20 Juillet [color=#00BF00]Jambes[/color] [color=#FF0000]SDT Roumain[/color] @ 190 lbs (86.3k) Ris:2' 3x8 [color=#00BF00]+10 lbs (4.5k)[/color] [color=#00BF00]Triceps[/color] [color=#FF0000]Développé décliné prise serré + T-grip[/color] @ 197 lbs (89.5k) Ris:2'30 3x8 [color=#FF0040]+10 lbs(4.5k)[/color] [color=#FF0000]Dip [/color]@ 56 lbs (25.4k) Ris:2'30 3x12 [color=#00BF00]+3 reps [/color] [color=#FF0000]Magic Triceps[/color] @ 105 lbs (47.7k)Ris:2' 3x12 [color=#00BF00]+6 reps[/color] @+

Training du 22 Aout [color=#00BF00]Jambes[/color] [color=#FF0000]Front Squat [/color] @ 150 lbs (68.1k) Ris:3' 3x8 [color=#00BF00]+3 reps[/color] [color=#00BF00]├ëpaules[/color] [color=#FF0000]Rowing menton unilatéral a la poulie [/color] @ 80 lbs (36.3k) Ris:1' entre ch. 3x18 [color=#00BF00]+3 reps[/color] [color=#FF0000]Développer assis workbench[/color] @ 170 lbs (77.2k) Ris:2' 3x12 [color=#00BF00]+3 reps[/color] [color=#FF0000]├ëlévation latéral 1 bras triché a la poulie[/color] @ 40 lbs (18.1k)Ris:2' 3x12 [color=#00BF00]+6 reps[/color] Vidéo de l exo : http://www.youtube.com/watch?v=PJ_kayODqG8&list=WL32239BFFB169B601 [color=#00BF00]ABS[/color] [color=#FF0000]Abs Wheel [/color] 12-12-10 [color=#00BF00]+4 reps[/color] @+

vraiment chaud le front squat pour moi... je le fais, mais j'ai un gros prob d'équilibre meme avec une calle de 2cm sous les pieds, qui fait que je penche trop vers l'avant. Du coup mes épaules me limitent! ├ºa se passe bien pour toi?

J ai un harhais fait pour :) avec chaussure d haltéro :)

Training du 23 Aout [color=#00BF00]Dos[/color] [color=#FF0000]SDT Trap-Bar[/color] @ 292 lbs (132.7kg)Ris:3' 3x5 [color=#FF0000] +10 lbs (4.5k)[/color] [color=#FF0000]Traction pro largeur d épaules poulie haute[/color] @ 160 lbs (72.7kg)Ris 2' 3x11 [color=#00BF00]+10 lbs (4.5kg)[/color] [color=#FF0000]Rowing horizontal poulie basse prise neutre serrée[/color] @ 190 lbs (86.3kg) Ris 2' 3x10 [color=#00BF00]+10 lbs (4.5k)[/color] [color=#FF0000]Traction 1 bras poulie haute[/color] @ 65 lbs (29.4kg) Ris 1' 3x18 [color=#00BF00]+6 reps[/color] @+

Training du 24 Aout [color=#00BF00]Pecs[/color] [color=#FF0000]Dip Gironda 86 cm d écartement[/color] @ 56 lbs (25.4kg) Ris 3' 3x13 [color=#00BF00]+3 reps[/color] [color=#FF0000] DC Workbench[/color] @ 250 lbs (113.6kg) Ris 3' 3x9 [color=#FF0000] +10 lbs (4.5k)[/color] [color=#FF0000]Développé(guillotine) sur Workbench [/color]@ 170 lbs (77.2kg) Ris 2' 3x20 [color=#00BF00]+10 lbs (4.5k)[/color] [color=#00BF00]├ëpaules(arrieres)[/color] [color=#FF0000]FacePull[/color] @ 80 lbs (36.3kg)Ris:1'30 3x20 [color=#00BF00]+9 reps[/color] @+

Training du 25 Aout [color=#00BF00]Jambes[/color] [color=#FF0000]Zercher Squat [/color] @ 150 lbs (68.1k) Ris:3' 3x7 [color=#00BF00]ZAPPER PETITE DOULEUR AU GENOUX [/color] [color=#00BF00]Biceps[/color] [color=#FF0000]Curl incliné a la poulie double+FatGrip[/color] @ 60 lbs (27.2k) chaque bras. Ris:2'30 3x20 [color=#00BF00]+6 reps[/color] [color=#FF0000]Curl halteres + FatGrip[/color] @ 41 lbs (18.6k) Ris:2' 3x8 [color=#00BF00]+5 lbs (2.2k)[/color] [color=#FF0000]Curl 1 bras pupitre a la poulie[/color] @ 60 lbs (27.2k) Ris:1' 3x18 [color=#FF0000]+3 reps[/color] [color=#00BF00]Abdos[/color] [color=#FF0000]Abs wheel[/color] 3x13 [color=#00BF00]+3 reps[/color] @+

Apres un mal de dos , je reprend en fullbody en travaillant en antagoniste, 1 série de A1 suivi de 1' de pause et A2 suivi de 1' de pause et ainsi de suite. A1:[color=#FF0000]Belt squat[/color] @ 92 lbs (41.8k) 2x15 J'pense pas le garder , j'ai failli me zapper une couille. A2:[color=#FF0000]Développé assis workbench[/color] @ 120 lbs (54.5k) 2x15 B1:[color=#FF0000]Gironda dip[/color] @ 51 lbs(23.1kg) 2x12 B2:[color=#FF0000]Rowing horizontal prise serré[/color] @ 180 lbs(81.8kg) 2x12 C1:[color=#FF0000]Curl assis poulie double+fatzgrip[/color] @40 lbs (18.1k)Ch.bras. 2x15 C2:[color=#FF0000]Magic triceps[/color] @ 100 lbs(45.4kg) 2x12 @+

Training du 7 Septembre [color=#000000]A1[/color]:[color=#FF0000]Front squat[/color] @ 150 lbs (68.1kg) 2x6 [color=#000000]A2[/color]:[color=#FF0000]Rowing menton 1 bras a la poulie basse[/color] @ 85 lbs (38.6kg)Ris:1' 2x10 [color=#000000]B1[/color]:[color=#FF0000]DC Workbench[/color] @ 220 lbs(100kg)Ris:1' 2x12 [color=#000000]B2[/color]:[color=#FF0000]Tirage poulie haute prise pro largeur d épaules[/color] @ 160 lbs (72.7kg)Ris:1' 2x12 [color=#000000]C1[/color]:[color=#FF0000]Mollet 1 jambes a la presse[/color] @ 150 lbs (68.1kg)Ris:1' 2x10 [color=#000000]C2[/color]:[color=#FF0000]Extension lombaire[/color] @ PDC. Mouvement lent.Ris:1' 2x12 @+

Training du 9 Septembre [color=#000000]A1[/color]:[color=#FF0000]Presse a cuisses[/color] @ 345 lbs (156.8kg) 2x12 [color=#000000]A2[/color]:[color=#FF0000]Face pull[/color] @ 90 lbs (41kg) 2x15 [color=#000000]B1[/color]:[color=#FF0000]Guillotine press Workbench[/color] @ 180 lbs (81.8kg) 2x15 [color=#000000]B2[/color]:[color=#FF0000]Rowing a la Trap-bar[/color] @ 142 lbs (64.5kg) 2x12 [color=#000000]C1[/color]:[color=#FF0000]DCS[/color] @ 175 lbs (79.5kg) 2x12 [color=#000000]C2[/color]:[color=#FF0000]Traction prise neutre serré[/color] @ 26Lbs (11.8kg) 2x10 @+

Training du 11 septembre [color=#000000]A1[/color]:[color=#FF0000]Reverse Hack Squat[/color] @ 255 lbs (116kg) 2x10 [color=#000000]A2[/color]:[color=#FF0000]Développé assis workbench face au banc[/color] @ 130 lbs (59kg) 2x15 [color=#00BF00]+10 lbs (4.5kg)[/color] [color=#800000]B1[/color]:[color=#FF0000]Gironda dip[/color] @ 56 lbs(25.4kg) 2x15 [color=#00BF00]+6 reps[/color] [color=#800000]B2[/color]:[color=#FF0000]Rowing horizontal prise serré[/color] @ 180 lbs(81.8kg) 2x15 [color=#00BF00]+6 reps[/color] [color=#000080]C1[/color]:[color=#FF0000]Curl assis poulie double+fatzgrip[/color] @45 lbs (20.4k)Ch.bras. 2x15 [color=#00BF00]+5 lbs (2.2k)[/color] [color=#000080]C2[/color]:[color=#FF0000]Magic triceps[/color] @ 100 lbs(45.4kg) 2x15 [color=#00BF00]+6 reps[/color] A l'échec sur la derniere rep. @+